Workout Wednesday- February 1, 2012

Wow, you are now in Month 2 of 2012. How are you doing on your goals? I know I personally am ready to rock them further and push even harder.  Have you been monitoring your successes and strides? If not, start monitoring them now.  Mark your calendar on days your workouts kicked butt and also mark the days when you feel off or depleted.  There could be a pattern and we can help change it together to make the majority of your workouts "kick butt".

I have heard from some of you PFPDX'ers that time has been a problem...Is it really the problem or is it just an excuse?  I honestly know there are 30-60 minutes in your day you can find to exercise.  While it may mean you have to rise at 5:30 am instead of 6:30 am, or go to the gym on your lunch break instead of going out to gossip about work over lunch, it is doable.  A fellow Mamapreneur, Marlynn, who in my opinion is one of the Queen's of time management, just wrote an article titled "Get It Done".  Thus, read it and learn how you can find an additional 30-60 minutes to exercise. Therefore, today's workout is called: 

Get'er Done! 

Need: Heavy Weights, Staircase(or you'll be stepping up and down your curb out front), Wall, Light Weights

4 minutes- run up and down stairs

10 Burpees

10 Reverse Flies with light Weights

10 Reverse Lunge(each side) with 1 heavy weight Wood Chop 

2 minutes - SPRINT up and down stairs single stair

2 minutes - alternating 15 reps chest fly with heavy weight on ground & alternating Ab bicycles

Repeat 2x

1 minute - Wall Sit with front lat raises using light weights *legs perfect 90 degree in Wall Sits

1 minute - Single Leg HOP up and stairs * Jog down as not to hurt yourself and complete both Left and Right sides

1 minute -Tricep Kick Backs with light weights

1 minute- Sprint  to top of stairs, do 10 Jumping Jacks, jog down

1 minute- 10 Push Ups & 10 Bicep Curls with heavy weights

1 minute - Jump Squats 

1 minute - Plank

1 minute - Toe Raises/Touches

1 minute - Frog Sit Ups

Repeat entire workout 3-4x depending on your own time

Questions please contact Coach Erin Shirey- powerfitnesspdx@gmail.com or www.powerfitnesspdx.com