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Wednesday, January 18, 2012

Workout Wednesday- January 18, 2012

Every Wednesday in 2012, starting 1.18.2012, you will get a new Wellness Wednesday workout.  For today's workout, it is Tabata format for strength work and stairs for added cardio.

Grab your Gymboss or iPhone timer and set for 20 seconds on/10 seconds rest. You will need your light weights for this workout- ranging between 5 - 7 lbs. Do as many reps possible for the X set. Meaning if it is "x6", you will repeat the exercise 6x of 20 seconds with 10 seconds rest.
For the stairwell, push yourself so you are at an 8-9 on the Borg Scale

SBO- Overhead press x6 (Squat-Bicep Curl-Overhead Press)
Bicep curl w/curtsey squatx8 (4x/side)
Up down stairs 8x

Jumping Jack's w/weights- x6
Plié squat with front extended Bicep curl-x6
Up down stairs 8x

Standing single leg kick back w/reverse fly-4x/side
Triangle push ups- 6x
Mountain climbers- 6x
Run stairs side ways - 5x/leg leading stairs

Single Leg Burpees - 4x/side

CONGRATS! You finished it! When you are done, post on the Facebook page how you feel. 

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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