Welcome to Power Fitness PDX

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, August 29, 2012

12 minute Workout Wednesday!

Blast these out and you will be dripping with sweat before you know it. All you need is 12 minutes, a medicine ball, jump rope, your body, a sweat towel and water.

1. Medicine Ball Push Ups- 1 Minute
Start in upright push up position with one hand on the medicine ball, and the other hand on the floor.  Lower yourself to a push up remembering your form- abs engaged, chest and back strong and flexing while lowering, extending while lifting. Upon raising to starting position, roll the medicine ball to the other hand. Repeat for 1 minute.
Starting position

One hand is on the ball (my right hand in this photo), lower to push up position

Upon extension, roll the medicine ball across to the other hand (my left)

Lower to push up position.

2. Plank Hold on Medicine Ball - 1 Minute
In upright plank position, place both hands on the medicine ball.  Make sure your shoulders are rolled back, there is no crunching at your shoulders, and that your core is engaged.  If you get tired, don't "pooch" your abs towards the ground, engage them and push down towards your toes.
Hold the plank position, smile, think of your strong core

3. Jump Rope - FAST - 1 Minute

Repeat 4 times

It may seem like an easy workout, but honestly, if is super challenging and allows you to reach outside your comfort zone in a short amount of time.  Your arms, chest, back, glutes, abs, legs and heart will all thank you!!

Challenge the Power of YOU! 
copyright 2012- Erin Kreitz Shirey - www.powerfitnesspdx.com


  1. Hey There. I found your blog using msn. This is a really well written article. I will make sure to bookmark it and come back to read more of your useful info. Thanks for the post. I'll certainly comeback.
    Medium Chain Triglycerides
    Best Pre

  2. whoah this blog is wonderful i like studying your articles. Keep up the good work! You know, many people are hunting round for this info, you can help them greatly.
    weight gainer

  3. Very quickly this web page will be famous among all blogging and site-building users, due to it's nice content

    Stock Futures Tips NIFTY FUTURES TIPS MCX Tips


Thank you for reading Power Fitness PDX Blog. Have a healthy and adventurous day.
---Erin Kreitz Shirey
CEO, Owner & Master Trainer