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

Workout Wednesday- January 18, 2012

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. 

Wellness Wednesday - Tabata Light Weights & Stairs Get "Over the HUMP Day" Workout

You know the drill, Tabata Style. Tabata training helps improve your strength, cardio output, and endurance. Wednesday's Tabata workout is:
Exercise combo, back to back.  Repeat each exercise 6 rounds for 20 seconds intensely followed by 10 seconds rest, then go to the next exercise.  Repeat circuit 2-3 times.
Grab 5 pound weights and a stairwell. 
1. SBO- Squat Bicep Overhead Press - x6
2. Bicep Curl & Curtsey Squat - x6 each side/leg
Run up and down the stairs, single step, 3 minutes 


3. Jumping Jacks with weights- x6 
4. Plie Squat w/arm's extended bicep Curl - x6
Run up and down the stairs, single step with high knees, 3 minutes


5. Step up Kick Backs with Reverse Fly - x6 
6. Triangle Push Ups on the bottom step - x6
7. Mountain Climbers  - x6
Run up and down stairs crossing over feet sideways, 3 minutes


Repeat entire workout 3-4x.  Push each 20 second interval getting your heart rate to 85-95% your max. Use the BORG scale - 1-10 - to measure your heartrate if you don't have a heart rate monitor. 


As always, any questions on the exercises contact Coach Erin - powerfitnesspdx@gmail.com

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