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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, February 15, 2012

Workout Wednesday- Happy Birthday Bro February 15th, 2012

Today my brother, Tyler, celebrates his 33rd Birthday. Thus, you are doing 33 reps of every exercise and repeating the circuit 5 times.  Come on, you know you're ready for another Wednesday workout! 

You need:
Step - bench/park ledge - 2 step height if using homes stairs
Heavy Weights
Jump Rope
2 cones set 20 feet apart

Workout in your backyard or if you are inside, do the jogging in place and the cones modify with doing side steps with the space you have. Warm up with 2 laps jogging around the block or high knees and jogging in place for 4 minutes.

Step UP- 33 x each leg
Burpees- 33
Single Arm Bentover Row- 33 x each arm
Dead Lift with Heavy Weights- 33 x (make sure to keep knees slightly bent and tuck bum when coming to standing position engaging abs)
Jumping Jacks with Light Weights- 33x
Side stepping - low stance ready position- 33x between cones
Spider Man Push Ups- 33x
Jump Rope- 33 cycles
Plank Hold - 33 seconds
Side Plank - 33 seconds/side

Repeat 5 x
Whew, I think you deserve a high five at the end. Rock it, push it, and make sure sweat is dripping down your back. If not, do it again because you haven't worked hard enough.

Any questions for modifications- contact me please. 
Coach Erin Kreitz Shirey- powerfitnesspdx@gmail.com & www.powerfitnesspdx.com 

* Next Wednesday Workout will include a video- are you ready? First one for YOU to film after double knee surgery.

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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