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.

Weekly August 1st -5th Update!

Aloha…. I hope you have enjoyed your weekend! A few reminders and tips for you during the week of August 1-August 5, 2011 1. The current workout video for tomorrow didn’t go according to how I had hoped. So if I can’t get it done in Hawaii this afternoon video wise, the workout is: 100 Club or 105 club Do 5 set of 20 reps for each exercise, or 7 sets of 15 reps to be Boot Camp Betties Jumping Jacks Jump Squats Reverse Lunge Kick Through Rotation- each leg Caterpillars with push up Push UP rotation arms Plank Arm pull & push through Between each set, 3 minutes of running liners or running in place. Stretch and good luck! Reminders- keep shoulders back and down, hips tucked, belly button pulled towards spine, knee over  your ankle, smile! Wednesday, August 3rd, Super Ski Stairs Workout Watch out….it is a real tough one!  Workout on BLOG Need 2x10/12 # weights Do workout at a park/ field/ big room Jog 3 laps around a park (2 laps if small park) 20 Burpees with push ups 20 Squat Jumps on a picnic bench Repeat 3x Rotational Lunge across field holding weight with both hands shoulder height. Maintaining perfect posture and rotating to each side. Sprint back to starting point holding weight above head. Drop weight and sprint out and back. Repeat combo of lunge and sprints 3 x Mountain Climber 20 count Push Ups holding weights and doing rows in between each rep. 20 reps. Repeat combo 2x Slalom Ski Jumps down a 200 yard line- Jump with both feet, picking them up high off the ground to gain leverage, and jump from side to side. Sprint back to starting point. Repeat 4x Mountain Climber 20 count 15 Triangle Push Ups w/every third holding in staring position for 10 seconds Repeat 3x 8 Hill Repeats- Find a hill and repeat it with the First 4 reps-70% intensity holding 1 10# weight overheard Second 8 reps- Sprint 100% intensity to top 20 Squats holding weights 15 Squats with overhead press holding weights 20 Jumping Jacks Repeat 3x Plank on Forearms- Max Out Repeat 3x with rest of 30 seconds in between Jog 1 Lap Around Park Stretch Way to go SKI BUM- you are done! 2. Next Date Night- Friday, August 12th, 6:00 pm followed by Food & Drinks at 1400 Bar on Webster Street! RSVP by Tuesday, August 9th- powerfitnesspdx@gmail.com and register online at www.powerfitnesspdx.com 3. Summer Blast Challenge- August 10th –August 17th- Limited to 16 people, $75/person - 1 workshop on eating CLEAN- Wednesday, August 10th 6:30-9:00 pm - 1 workshop follow up on Wednesday, August 17th 6:30-9:00 pm - 5 classes of Power Fitness PDX – must come to TU/Th if you are MWF and MWF if you are Tu/Th - Lyon Street Stairs Workout Saturday, August 13th, 9:00 am REGISTER- via Email to Erin- powerfitnesspdx@gmail.com Thank you to Dory for helping lead the bonus workouts.  It is appreciated by everyone. Those who don’t make the MWF-5:45-6:45 workouts with everyone else, please try to do the workouts at home or workout on your own. Have a great day! **** Please pass to your carpool buddy to make sure everyone is set and notified! Mahalo! **** -- 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.blogspot.com.  You can also catch up with Coach Erin on her personal blog Embrace Life's Challenges The future is not set, there is no fate but what we make for ourselves.- Irish Proverb

Question & Answer with Coach Erin

Q: IN class, I have learned how to work with my heart rate to be more effective calorie burning wise, but have a tough time incorporating heart rate work on my own workouts. How can I work with my heart rate to truly exert myself, get stronger, and lose weight but not lose all my energy for the day? - G.L.  

A: The easiest way to incorporate heart rate training is working with the Borg Scale, otherwise known as the rate of perceived exertion, and do 30/30 workouts.  When using the Borg Scale, 1-10 is the numerical scale with 1 being not active at all, such as sitting on your bum surfing Overstock.com, and 10 being full force/all effort/maximum 110%. During Level 7 you can talk and push yourself, Level 8 you can't talk comfortably but can push out words between breaths. Level 9 you can't talk but feel your body pushing beyond the comfort zone. Level 10 means you are all out- pushing everything you have-level used for those times you want to see if the Olympics are in your future. Keep your efforts between 7-9, with some 30 second blasts at 10. Try the following intervals during your next 22 minute cardio session:

1 minute level  

30 seconds level 7 

30 seconds level 8

30 seconds level 7

30 seconds level 8

1 minute level 7

30 seconds level 8

30 seconds level 9

1 minute level 6

30 seconds level 8

30 seconds level 9

30 seconds level 8

1 minute level 7

1 minute level 8

45 seconds level 9

15 seconds level 10

1 minute level 6

30 seconds level 8

30 seconds level 9

30 seconds level 10

30 seconds level 7

30 seconds level 9

1 minute level 7

1 minute level 6

45 seconds level 7

45 seconds level 8

45 seconds level 6

30 seconds level 10

45 seconds level 6

30 seconds level 10

2 minutes Level 6

Strength Work:

30/30 workout - 30 seconds of each exercise pushing as hard as you can. Do the circuit and then take 1 minute off.  Repeat 2-4x.

30 Seconds Burpees

30 Seconds Prisoner Squats

30 Seconds Dive Bomb Push Ups

30 Seconds Reverse Lunge Core Rotations

30 Seconds High Knees/Low Knees

30 Seconds Core Pike Legs

To ask Coach Erin a question, email her at powerfitnesspdx@gmail.com  

Quick workout for YOU when getting ready for SUMMER!

We all know the feeling- Summer is just around the corner and swimsuits are ready to be worn. But you hit snooze a few to many times on the alarm clock missing a few to many workouts.  The following workout incorporates the Tabata Method and will help you blast calories, increase your muscle mass and get your lungs in shape for the long hikes/rides/swims of Summer.

The Tabata Method is named after a Japanese researcher who discovered a means to train both your anaerobic and aerobic pathways at the same time.  The method is simple because it is time based, and the focus is to move FAST!  It is not only a motivating way to train since you don't worry about the number of reps but the time instead, but also efficient and effective for those who are time crunched. How it works is for 20 seconds you complete as many repetitions as possible. Rest for 10 seconds. Repeat 7 more times.

Time FOR Summer Workout:

You will need 2 Heavy Weights -10/12/15 pounds
Warm Up: 
1 minute Jumping Jacks
1 minute High Knees
1 minute Side Step Touches
1 minute Speed Skaters
1 minute Burpees 


Tabata Round #1:
20 seconds Burpees/rest 10 seconds
20 seconds Push Ups Traditional Stance/rest 10 seconds
20 seconds Reverse Lunges w/bicep curls holding heavy weights/rest 10 seconds
20 seconds Reverse Lunge on Right Leg while doing Shoulder Press/rest 10 seconds
20 seconds Reverse Lunge on Left Leg while doing Shoulder Press/rest 10 seconds
20 seconds Knee Tuck Jumps/rest 10 seconds
20 seconds Mountain Climbers/rest 10 seconds
20 seconds Narrow Grip Push Ups with Right Donkey Kick Jumps/rest 10 seconds


Repeat Warm - Up 2x but UBER FAST
1 minute Jumping Jacks
1 minute High Knees
1 minute Side Step Touches
1 minute Speed Skaters
1 minute Burpees 



Tabata Round #2:
20 seconds Burpees/rest 10 seconds
20 seconds Push Ups Traditional Stance/rest 10 seconds
20 seconds Reverse Lunges w/bicep curls holding heavy weights/rest 10 seconds
20 seconds Reverse Lunge on Right Leg while doing Shoulder Press/rest 10 seconds
20 seconds Reverse Lunge on Left Leg while doing Shoulder Press/rest 10 seconds
20 seconds Knee Tuck Jumps/rest 10 seconds
20 seconds Mountain Climbers/rest 10 seconds
20 seconds Narrow Grip Push Ups with Right Donkey Kick Jumps/rest 10 seconds

Core:
20 seconds Plank with right leg raised/rest 10 seconds
20 seconds Plank with left leg raised/rest 10 seconds
20 seconds Bicycles FAST/rest 10 seconds
20 seconds Plank with pelvis rotations/rest 10 seconds
Repeat 3x

For any questions please contract Coach Erin.  Have fun, work hard and always make sure to Challenge the POWER of YOU!
www.powerfitnesspdx.com