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.


Circuit:
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.