You are limited on time- all you need is a timer to go off every minute. Blast the following workout, drink your water and make sure to have a towel to dry the sweat from dripping down your back.
Minute of:
High knees
Jump through
Plank Ups- pushing up to Hoover from plank
Side jump w/lunge
Repeat 1x
Reverse lunge rotate with opposite hand
Mountain climbers
Speed skaters
Prisoner Squat Jumps
Repeat 1x
Dive bomb push ups
Jumping jack's
Boulders
Reverse hand to toe crab
Repeat 1x
Repeat entire workout 2-3x, depending on your time.
Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts
Wednesday, November 23, 2011
Thursday, October 27, 2011
Turkey Trot- Join Fellow Power Fitness PDX'ers Saturday, November 26th
We have found a fun Turkey Trot to do as a team! Yes, Power Fitness PDX'ers, YOU want to work off the turkey, pumpkin pie, and mashed potatoes. Get ready to RUN it off at Fremont's Quarry Turkey!
Our own Annie Chan is ready for you to run with her and even wrote a poem...
Our own Annie Chan is ready for you to run with her and even wrote a poem...
The turkey has been eaten,
The shopping has been done,
By Saturday after Turkey Day
POWER Boot campers are ready for a RUN!
There's a 5K, 10K and a Half Marathon. Kids of participants can run in a free 100 yard dash so bring the family.
How can you not be excited to run while enjoying the fall leaves, laugh with fellow PFPDX'ers and start a new running tradition with your family? Ready, set, register!!!!
Thursday, September 1, 2011
Belated Post- workout and inspiration from Monday, 8/29/2011
Hello!
One Full week without Power Fitness PDX and I know you are ALL rocking and rolling with working out on your own! Right now I type from the Oregon Coast with quads that are fried and a mind that is inspired. Hood to Coast was incredible this year- in part because of all the talented participants. Our Team did incredible, and my own splits were great and I know I gave it my all. AS in when I ask you to put it all out there...I put it ALL out there which really was hard by the third hilly run in 24 hours. Yet I told myself I would not let anyone pass me, to only pass people and...I did but to one. The one person was a young military veteran who was wounded in the war, and on a team powering through with their wheelchair bikes. We played cat and mouse back and forth on the hill and then on the down hill he had the wheels, literally, and the best smile as he passed me. For him, I was honored to be Road Kill (Hood to Coast term for anyone you pass when racing). He inspired me after I finished to never ever EVER even contemplate giving up on anything I deem impossible, as everything is possible. He stood for challenge, courage, compassion, laughter in life, and camaraderie. Thus, I ask you....
What do you feel you stand for in health?
What is your biggest fear in fitness, and what is holding you back?
What goal are you eager to accomplish in August?
For tomorrow and Tuesday's Fun workout...
100 Club of:
Speed Skaters
Dips
Burpees
200 yd. sprints
False Starts
Runner Lunges
Plyo Push Ups
And 10 Planks for 1 minute.
Split the 100 reps to 4x25 reps or 5x20 reps
Wish you a fantastic morning tomorrow! Work and play hard remembering to Challenge the Power of YOU!!
Cheers~
--
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiologyo
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
One Full week without Power Fitness PDX and I know you are ALL rocking and rolling with working out on your own! Right now I type from the Oregon Coast with quads that are fried and a mind that is inspired. Hood to Coast was incredible this year- in part because of all the talented participants. Our Team did incredible, and my own splits were great and I know I gave it my all. AS in when I ask you to put it all out there...I put it ALL out there which really was hard by the third hilly run in 24 hours. Yet I told myself I would not let anyone pass me, to only pass people and...I did but to one. The one person was a young military veteran who was wounded in the war, and on a team powering through with their wheelchair bikes. We played cat and mouse back and forth on the hill and then on the down hill he had the wheels, literally, and the best smile as he passed me. For him, I was honored to be Road Kill (Hood to Coast term for anyone you pass when racing). He inspired me after I finished to never ever EVER even contemplate giving up on anything I deem impossible, as everything is possible. He stood for challenge, courage, compassion, laughter in life, and camaraderie. Thus, I ask you....
What do you feel you stand for in health?
What is your biggest fear in fitness, and what is holding you back?
What goal are you eager to accomplish in August?
For tomorrow and Tuesday's Fun workout...
100 Club of:
Speed Skaters
Dips
Burpees
200 yd. sprints
False Starts
Runner Lunges
Plyo Push Ups
And 10 Planks for 1 minute.
Split the 100 reps to 4x25 reps or 5x20 reps
Wish you a fantastic morning tomorrow! Work and play hard remembering to Challenge the Power of YOU!!
Cheers~
--
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiologyo
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
Wednesday, March 2, 2011
Speedy Wednesday Warrior Workout
You have just a bit of time and need an overall workout. What do you do? Hopefully not just waste away the time eating bon bons and having port, but you put on your kicks and you kick it up a notch!
Squat-Bicep-Overhead- “SBO” - Hands holding weights drop to a low wide squat, stand to bicep curl, rotate hands to overhead press, return to squat and jump. Repeat 20x
Push Ups with Single Arm Row- Holding weights in each hand start in upright push up position. Go to a low push up, when returning to starting position raise right arm along side you in a row. Keep hips facing the ground and attempt to not rotate your body. Repeat other side. Repeat total 30x
Speed Skaters Holding weights- Do speed skaters with the goal is to get low, bringing opposite arm to toe, and repeating on the other side. Do for 2 minutes. BUT if back gets tight drop weights and do Jazz Hands. Repeat for 2 minutes.
Michael Jordans- Holding weights in both hands, jump with arms above your head as if you are holding a basketball. Palms are facing towards each other while holding weights. Upon landing extend arms in front of you as if you are doing a chest pass to a teammate. Repeat for 2 minutes.
Plank with Front Raise & Extension- Starting in plank position, hold weight in one hand. Arm is in 90 degree angle, palm facing up. Extend weight in front of you and return to starting position. Repeat 15x on each side.
Repeat the entire workout 2-4x, however much you have time for and however much you can handle.
Challenge the Power of YOU! TM
5 Pound Weights for the WARRIOR
**4-8 pounds ok too, dependent on strength**
Reverse Lunge with Rotation Kick to Hand - Arms holding 5 pound weights and keeping core engaged, rotate arms each rep, with the goal of the back foot to reach the opposite weighted hand. Repeat 15x on each leg.Squat-Bicep-Overhead- “SBO” - Hands holding weights drop to a low wide squat, stand to bicep curl, rotate hands to overhead press, return to squat and jump. Repeat 20x
Push Ups with Single Arm Row- Holding weights in each hand start in upright push up position. Go to a low push up, when returning to starting position raise right arm along side you in a row. Keep hips facing the ground and attempt to not rotate your body. Repeat other side. Repeat total 30x
Speed Skaters Holding weights- Do speed skaters with the goal is to get low, bringing opposite arm to toe, and repeating on the other side. Do for 2 minutes. BUT if back gets tight drop weights and do Jazz Hands. Repeat for 2 minutes.
Michael Jordans- Holding weights in both hands, jump with arms above your head as if you are holding a basketball. Palms are facing towards each other while holding weights. Upon landing extend arms in front of you as if you are doing a chest pass to a teammate. Repeat for 2 minutes.
Plank with Front Raise & Extension- Starting in plank position, hold weight in one hand. Arm is in 90 degree angle, palm facing up. Extend weight in front of you and return to starting position. Repeat 15x on each side.
Repeat the entire workout 2-4x, however much you have time for and however much you can handle.
Challenge the Power of YOU! TM
Thursday, September 9, 2010
Dedication. Discipline. Determination
As a trainer it is often assumed you have an innate athletic ability. Your clients assume you don't get tired, that your body doesn't get worn from teaching classes day in and out, and that you are "lucky" to have a strong back or arms. But what clients sometimes don't realize is that being a trainer takes constant work and discipline like in any profession. Ours is just one that is apparent to all since we "wear" our work via our bodies. If we are not keeping ourselves strong and in shape, you know. If we are not being disciplined in getting our own workouts, you can tell when we teach. Thus, as a trainer you DO have to plan your workouts like everyone else. You have to manage your schedule to allow time to get in cardio, strength, balance and agility work. Throw in the schedule teaching a few hours of exercise classes and additional hours of computer work and yep, it is easy to make excuses why not to work out like those you train.
But for me, to be a trainer, means I won't back down. I must practice what I preach and be honest with YOU along the way. I must make time to run on days I would rather sleep an additional 45 minutes. Schedule time to lift weights during my only open workout window mid-day, when I would rather enjoy a leisurely lunch with my little one and friends. While I do love to train for triathlons and running, I am one to admit I would rather do that than strength training. I sometimes talk to myself during the first 10 minutes of conditioning work saying, "I REALLY don't want to do this. Erin, give yourself at least 15 minutes to get going. You MUST sweat before you can stop anything." After the first 15 minutes, the endorphins have kicked in and I am in the workout and training groove. I feel my muscles engaged and am inspired to go longer and push deeper. I know that the after-effects are INCREDIBLE and how I feel post exercise is a natural high like no other.
Exercise takes discipline, but the discipline brings unlimited rewards. Yes there is time you must put in to smooth out your schedule and create windows to exercise, but remember, at the end of the day nobody ever says they wish they didn't exercise. Rather, people say at the end of the day "I wish I did exercise. I'll just start tomorrow". But I ask YOU, "Why start tomorrow what you can do today?? Why?". Look at your schedule and find 2-3 15-30 minute windows. Once you do, try one of the at home workouts, go for a run, come to Power Fitness PDX early in the morning, or turn on your iPod and dance around your house. Whatever you do, know that we are all in the exercise challenge together. We are ALL working at strengthening ourselves daily and making time to Challenge the Power of YOU!
Cheers!
Erin Kreitz Shirey- Owner, Lead Coach and Trainer
Power Fitness PDX LLC
www.powerfitnesspdx.com
**Make sure to take a minute to register for the Power Fitness PDX Power of YOU Fall Fitness Challenge- a bit of POWER for all UBERr Women. September 27-December 3rd, 2010
But for me, to be a trainer, means I won't back down. I must practice what I preach and be honest with YOU along the way. I must make time to run on days I would rather sleep an additional 45 minutes. Schedule time to lift weights during my only open workout window mid-day, when I would rather enjoy a leisurely lunch with my little one and friends. While I do love to train for triathlons and running, I am one to admit I would rather do that than strength training. I sometimes talk to myself during the first 10 minutes of conditioning work saying, "I REALLY don't want to do this. Erin, give yourself at least 15 minutes to get going. You MUST sweat before you can stop anything." After the first 15 minutes, the endorphins have kicked in and I am in the workout and training groove. I feel my muscles engaged and am inspired to go longer and push deeper. I know that the after-effects are INCREDIBLE and how I feel post exercise is a natural high like no other.
Exercise takes discipline, but the discipline brings unlimited rewards. Yes there is time you must put in to smooth out your schedule and create windows to exercise, but remember, at the end of the day nobody ever says they wish they didn't exercise. Rather, people say at the end of the day "I wish I did exercise. I'll just start tomorrow". But I ask YOU, "Why start tomorrow what you can do today?? Why?". Look at your schedule and find 2-3 15-30 minute windows. Once you do, try one of the at home workouts, go for a run, come to Power Fitness PDX early in the morning, or turn on your iPod and dance around your house. Whatever you do, know that we are all in the exercise challenge together. We are ALL working at strengthening ourselves daily and making time to Challenge the Power of YOU!
Erin Kreitz Shirey- Owner, Lead Coach and Trainer
Power Fitness PDX LLC
www.powerfitnesspdx.com
**Make sure to take a minute to register for the Power Fitness PDX Power of YOU Fall Fitness Challenge- a bit of POWER for all UBERr Women. September 27-December 3rd, 2010
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