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YOU have the power, strength and courage to make your life the best yet. Without even realizing it, you possess incredible determination and dedication to be your most active self possible...you just need a little nudge, education, and support. Through working with Power Fitness PDX your goals will not only be reached, but surpassed. What you thought was physically impossible for you to achieve will seem like a walk in the park when done training with Power Fitness PDX. You will not only feel and look better externally, but internally too. To improve one's strength on the outside has to come from improving their strength on the inside. It is time to Challenge the POWER of YOU! TM



Thursday, December 16, 2010

Quick Stairs Workout- Need 5 Pound Weights!

Class is 10-fer - light weights:
10x double stair sprint to top- 10 jumping jacks at top
10 push ups at the bottom- narrow grip, followed by 10 mountain climbers (back flat, abs engaged, feet up and under core!!!)
Repeat 10x

10x cross over lunges- 5 on each leg- 10 speed skaters at top
10 weighted jumping jacks at bottom- 10 false starts with full extension holding weights
Repeat 10x

10x Speed Skaters up the stairs-10 shoulder presses at top
Repeat 5x

10 double step sprints- FAST
10 high knees sprints- FAST

Core-
plank-30 alligators, bicycle- 30 counts, legs raised-toe touches- 30 counts, frog sit ups-15
Repeat 3x if time allows
stretch
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Thank you for reading Power Fitness PDX Blog. Have a healthy and adventurous day.
---Erin Kreitz Shirey
CEO, Owner & Master Trainer
powerfitnesspdx@gmail.com
www.powerfitnesspdx.com

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