Time & Training

Often you get tied to thinking you have to have at least 60 minutes to do a good workout.  That is not the case, you need to do EFFECTIVE workouts. Think about how productive you are when writing down EXACTLY what you have to do.  That is exactly what you have to do with workouts- make each minute count and you will get the most of each workout.  Do you have special numbers? I have found that when creating workouts with significant numbers, my clients and Power Fitness PDX classes work harder.
What are your magic numbers? Use them when planning.

Some of my favorite numbers right now are 34, 28, 26, 11. Thus, one workout that was planned specifically for stairs, with band and core work incorporated in, used those numbers as the reps for each set. The workout was:

5 minutes stairs- single step with high knees
34 reps of:
Angled Bicep Curls with band looped around a railing
Squat Jumps
Band Rows with close grip
Band Lat Pull Downs
Leap Frogs (and jog back)
Band Chest Flies
Plank holding for 34 counts
Plank - Knees to Elbows for 34 counts

11 sets of climbing stairs (5 flights of stairs) sprinting fast to top
28 reps of:
Angled Bicep Curls with band looped around a railing
Squat Jumps
Band Rows with close grip
Band Lat Pull Downs
Leap Frogs (and jog back)
Band Chest Flies
Plank holding for 34 counts
Plank - Knees to Elbows for 34 counts

11 sets of climbing stairs ( 5 flights of stairs) going every other step
26 reps of:
Angled Bicep Curls with band looped around a railing
Squat Jumps
Band Rows with close grip
Band Lat Pull Downs
Leap Frogs (and jog back)
Band Chest Flies
Plank holding for 26 counts
Plank - Knees to Elbows for 26 counts

With being creative with numbers, it helps remembering and knowing how many of each exercise is next. It also creates some interesting and fun workouts. Try to incorporate some workouts with your favorite numbers, be aware of how you feel when completing them and how you can be creative, effective, and efficient.  Use your time and numbers wisely, and the results will follow.

For any additional questions or workout ideas, feel free to email powerfitnesspdx@gmail.com