Vacation Workouts - MAKE it happen!

You have packed your bag, planned out which beach reads to bring, and been dreaming of long days playing with your friends on VACATION!  But while you are vacationing, don't let all of your hard training and countless hours of burpees, sprints and push ups go to waste.  Try these workouts and you will come back from holiday even stronger than when you left!

Pack:
2 Workout Outfits ... to encourage you to workout! Washing machines were created for a reason!
Resistance Band
Jump Rope
If driving, bring a Medicine Ball too



Decline Push Ups - early morning vacation training

 Circuit One: Bodyweight 
*no equipment necessary
1 Minute Running in Place
1 Minute Boulders
1 Minute Reverse Jump Lunges
1 Minute Decline Push Ups
1 Minute Dips With Leg Kicks
1 Minute Burpees
1 Minute Mountain Climbers With Alternate Knees Crossing Body (Right knee crossing midline towards left elbow. Left knee crossing midline towards right elbow)
1 Minute Heismans
1 Minute Step Ups - Alternating Legs
1 Minute Jumping Jacks
Repeat 2-4x, totaling 20-40 minutes


 


Circuit Two: Having a BALL

* Medicine Ball and Jump Rope
Set Tabata Timer App to 50 seconds on, 
10 seconds recovery, 6 cycles. Repeat 5 Tabatas.


Medicine Ball Plank



Jump Rope Single Stepping
Medicine Ball Push Ups- Rotating Sides each Push Up
Single Leg Bent Over Row with Medicine Ball - alternate 5x/ each leg until Timer dings
Jump Rope Speed Rope with incorporating High Knees
Walking Lunges with Medicine Ball Rotations
Medicine Ball Plank






Circuit Three: Band of FUN
* Exercise Band and Jump Rope
1 Minute High Knees
20 Reps Squat Bicep Overhead Press - SBO
1 Minute Speed Skaters
20 Steps Side to Side in X- Walk
1 Minute Squat Planks (Squat position, jump back to plank, immediately jump up to low squat)
20 Reps Reverse Lunge with Lat Pull Down (Attach Band to a railing/pole/stable object that is 4-6 inches taller than you)
1 Minute Boulders
20 Reps Plank Jack Push Ups
Repeat Circuit 3-5 times

Just RUN!!!

In addition to the workouts, plan runs and bike rides in the places you are visiting.  Add kayaking, Stand Up Paddleboarding, water skiing, hiking and any other activity that you would not do at home. Make your trips the most active, fun filled and adventurous yet! 



Copyright 2012 - Erin Kreitz Shirey
http://www.powerfitnesspdx.com/

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