Every Wednesday in 2012, starting 1.18.2012, you will get a new Wellness Wednesday workout. For today's workout, it is Tabata format for strength work and stairs for added cardio.
Grab your Gymboss or iPhone timer and set for 20 seconds on/10 seconds rest. You will need your light weights for this workout- ranging between 5 - 7 lbs. Do as many reps possible for the X set. Meaning if it is "x6", you will repeat the exercise 6x of 20 seconds with 10 seconds rest.
For the stairwell, push yourself so you are at an 8-9 on the Borg Scale
Workout
SBO- Overhead press x6 (Squat-Bicep Curl-Overhead Press)
Bicep curl w/curtsey squatx8 (4x/side)
Up down stairs 8x
Jumping Jack's w/weights- x6
Plié squat with front extended Bicep curl-x6
Up down stairs 8x
Standing single leg kick back w/reverse fly-4x/side
Triangle push ups- 6x
Mountain climbers- 6x
Run stairs side ways - 5x/leg leading stairs
Single Leg Burpees - 4x/side
CONGRATS! You finished it! When you are done, post on the Facebook page how you feel.
Showing posts with label endurance. Show all posts
Showing posts with label endurance. Show all posts
Wednesday, January 18, 2012
Monday, May 9, 2011
Mother's Day Class Gratitude
Letter written to the participants of the 7th Annual Mother's Day Class. Those who couldn't come, we missed you. Those who did make it, thank you so much. What a special day. -Coach Erin
Friday, May 6th, 2011- 3:00pm
weekend with your family. Take a bike ride, run to the beach together, play at the park and play tag, put on old hip hop and dance in the living room...whatever it is on this Mother's Day toast your strong self and the incredible body and gift of a body you have.
Thank you for supporting Believe in ME!!!! We raised $730 for the foundation, which is huge and incredibly appreciated!!! To see the excitement and laughter with each raffle prized announced was a blast. Thanks to Amy's Kitchen, Au Lait for coffee, Glaceu for the Vitamin Water and Smart Water, Shay's Cafe for the yummy fruit, Feel Good Bakery for the tasty sweet breads, and to Sonnemans (my bonus parents) and my parents the Kreitz's for their help. The Mother's Day Class is a celebration of community, and I look at the community you are and have become the past year. It is inspiring.
Some of you had questions about classes and the specials. I attached the specials for Mother's Day that are valid through Monday Night. You are able to reserve space for Sessions ahead if you know you are committed to doing so. One gal today purchased 2 Months and is using one in June and one in August. I need to know for class spacing and logistics. There were many questions about additional times and if there are at least 12 people requesting and committing to a time, we can make it happen if it is between 5:00-10:15 am. A great Mother's Day Gift is health and fitness- in other words - Power Fitness PDX. ;-)
I wish you an incredible weekend. For those I will see tonight for the Couples Date Night & Pub Boot Camp- get ready for some more laughter and challenges with your better half...you decide who is the better half not me. ;-) Have an incredible weekend and I wish you a memorable Mother's Day!
Cheers to you! Take time to Challenge the Power of YOU!
--
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiology
ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269
a- po box 1077, alameda, ca 94501
e- powerfitnesspdx@gmail.com
w- www.powerfitnesspdx.com
b-Blog
f- Facebook
t- Twitter
Please take a peak at the new resource dedicated to support rockin' Moms in their efforts to become their fittest selves while juggling work, kids, school, and finding 15 minutes to exercise during all stages of motherhood. www.powerofyoufitness.
The future is not set, there is no fate but what we make for ourselves.- Irish Proverb
 |
| Med Ball Over-Under Relay-Team Meredith-Erin-Jack |
Friday, May 6th, 2011- 3:00pm
 |
| Side stepping b/c PFPDX rule is to always move! |
Thank you for supporting Believe in ME!!!! We raised $730 for the foundation, which is huge and incredibly appreciated!!! To see the excitement and laughter with each raffle prized announced was a blast. Thanks to Amy's Kitchen, Au Lait for coffee, Glaceu for the Vitamin Water and Smart Water, Shay's Cafe for the yummy fruit, Feel Good Bakery for the tasty sweet breads, and to Sonnemans (my bonus parents) and my parents the Kreitz's for their help. The Mother's Day Class is a celebration of community, and I look at the community you are and have become the past year. It is inspiring.
Some of you had questions about classes and the specials. I attached the specials for Mother's Day that are valid through Monday Night. You are able to reserve space for Sessions ahead if you know you are committed to doing so. One gal today purchased 2 Months and is using one in June and one in August. I need to know for class spacing and logistics. There were many questions about additional times and if there are at least 12 people requesting and committing to a time, we can make it happen if it is between 5:00-10:15 am. A great Mother's Day Gift is health and fitness- in other words - Power Fitness PDX. ;-)
I wish you an incredible weekend. For those I will see tonight for the Couples Date Night & Pub Boot Camp- get ready for some more laughter and challenges with your better half...you decide who is the better half not me. ;-) Have an incredible weekend and I wish you a memorable Mother's Day!
Cheers to you! Take time to Challenge the Power of YOU!
--
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiology
ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269
a- po box 1077, alameda, ca 94501
e- powerfitnesspdx@gmail.com
w- www.powerfitnesspdx.com
b-Blog
f- Facebook
t- Twitter
Please take a peak at the new resource dedicated to support rockin' Moms in their efforts to become their fittest selves while juggling work, kids, school, and finding 15 minutes to exercise during all stages of motherhood. www.powerofyoufitness.
The future is not set, there is no fate but what we make for ourselves.- Irish Proverb
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