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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

Wednesday, October 5, 2011

Wellness Wednesday - Tabata Light Weights & Stairs Get "Over the HUMP Day" Workout

You know the drill, Tabata Style. Tabata training helps improve your strength, cardio output, and endurance. Wednesday's Tabata workout is:
Exercise combo, back to back.  Repeat each exercise 6 rounds for 20 seconds intensely followed by 10 seconds rest, then go to the next exercise.  Repeat circuit 2-3 times.

Grab 5 pound weights and a stairwell. 
1. SBO- Squat Bicep Overhead Press - x6
2. Bicep Curl & Curtsey Squat - x6 each side/leg
Run up and down the stairs, single step, 3 minutes 

3. Jumping Jacks with weights- x6 
4. Plie Squat w/arm's extended bicep Curl - x6
Run up and down the stairs, single step with high knees, 3 minutes

5. Step up Kick Backs with Reverse Fly - x6 
6. Triangle Push Ups on the bottom step - x6
7. Mountain Climbers  - x6
Run up and down stairs crossing over feet sideways, 3 minutes

Repeat entire workout 3-4x.  Push each 20 second interval getting your heart rate to 85-95% your max. Use the BORG scale - 1-10 - to measure your heartrate if you don't have a heart rate monitor. 

As always, any questions on the exercises contact Coach Erin - powerfitnesspdx@gmail.com

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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