YOU ROCKED IT CHALLENGE LADIES- Saturday AT HOME & PARK PLAY!!!

Saturday, March 12th, was a special day for the Power of YOU New Year New YOU Fitness Challenge. The ladies took time out on their Saturday afternoon to learn how to exercise at home, workout in the park on the play-gym, and have fun playing plank tag.  It may seam like no big deal, but on a busy Saturday afternoon with events occupying the time, many of the women gave up time at family events or events out to take time for themselves and their training.  Two months ago, that may not have been the case.  They are MAKING THEMSELVES A PRIORITY!  That is key and instrumental in weight loss, making strides in health and fitness, and living an active lifestyle.  Guess what- everyone was laughing the entire time (well maybe a little cursing and sweating too!).

The At Home workout portion put together a few 10 minute circuits that everyone can do at home.  The circuits were split to working the back, the front, cardio and core working the floor.  Cat was kind enough to host class at her house, and she allowed me to create a gym within her home.  Guaranteed the women don't look at their homes the same way. Following are the Circuits:

Front: 

Push Ups

Bicep Curls - Hammer Curls

Lunges

Bicycles

Plank

Back:

Window Ledge Lat Squats

Tricep Kick Backs

Dips

Narrow Grip Push Ups

Donkey Kicks on the Chair

Reverse Fly

Doorway Calf Raises

Cat Cow

Plank- Downward Dog

Core on the Floor:

Plank

Side Plank-both sides

Up down- plank ups

Spider Mans

Side Plank Elbow Kisses - both sides

Cardio Blasts:
High Knees
False Starts
Speed Skaters
Stairs

Core on the Floor:
*grab two towels and put under both hands*
Plank Forward Slides
Plank External Rotation
Opposite Arm Wax On-Wax Off
Push Up Side Slides
Standing Side Leg Slides (get both legs)

We went from Cat's house to Lincoln Park and had a blast! First the entire group went through the Class for YOU to DO and worked a sweat. We followed it with Plank Tag and Jordana proved to be a mean "tagger" while Karen was an intense planker.  Mary emailed following class that "I really like plank tag. No really I LIKED IT!". But the fun began at the play park!

Exercises:

Swing Planks- hold feet at a slight angle behind you.  Elbows are off the swing , while your forearms are on the swing and hands in front.  Stay in this position until you can't hold it and shake anymore! Aim for 30-45 seconds! 

RLP (Railing Lats Pulldown) & Squats - Hold onto a bar/playground climbing post/railing. Keep hands(and feet) greater than shoulder width apart on a bar about chest height.  Grasp bar and pull back, allowing yourself to squat, hold retracting scapula down towards spine, stay in squat position for 5 counts, return to starting. After 20 reps, do 10 reps standing on each leg individually.

Monkey Bar Swings- Just like it sounds. Swing across the monkey bars rung to rung like you did at age 5.  Go back and forth 5x. Do 30 Jumping Jacks and repeat swinging.  Make sure to reach your arm to fully open and grasp the next Monkey bar/ring. While swinging, bring your belly button towards your spine and engage your core.

Knee Hangs- Hold onto two Monkey bars/rings.  Maintain a straight line without trying not to swing with momentum. Slowly bring both knees to form a 110 degree angle, curling your pelvis under. Feel as if you are squeezing a golf ball in your belly button. Hold for 5 seconds and repeat 15-20X.  

Over Under Hangs- Just like Fitness Testing in PE Class, you have to hold your head above the bar like the top of a pull up position, with both hands hanging and your head held up by your body weight and strength. Hang for as long as your body allows. Once you drop, take a breath and pop up to repeat holding hands in the opposite direction. Either facing you at first with underhand grip, or away from you with overhand grip second time.

At the end of the afternoon, the Power Fitness PDX Challenge ladies(minus a few) were standing proud and strong! 

 

30 Minute Park Workout

This workout can be done with or without your kids.  If you have older kids, have them do the workout with you. If you have a little one, use the jogger which adds an additional challenge to push during the sprints in your workout. 

Jog 3 laps around a park (2 laps if small park)

Shuffle Run for 2 Minutes-
Pick three trees/ tennis court/ your kiddo running with you or in stroller as the center spot. Start at the middle and shuffle to the left, tag the ground in low squat. Shuffle back to the middle, tag ground. Shuffle to the right, tag ground.Repeat.

Hoover Hold and Point - 30 counts
Stay in steady plank and reach forward with your right arm. Return arm and reach with your left. If your child is in front of you tickle them each "reach". Repeat 30 times.

Bicycle -30 counts
Make sure to point your toes with each extension and maintain the size of an "apple" under your chin.

Jog 1 Lap and SPRINT 1 Lap Around the Park

6 Hill/Stairs Repeats-
Find a hill/Stairs and repeat it with the
First 2 reps- 65% intensity
Second 2 reps- 75% intensity
Last 2 reps- SPRINT

20 Mountain Climbers & 20 Boulders
Repeat 3x

Caterpillar - 15 repetitions
Start in standing position and bend over touching toes. Gradually walk hands out to plank position. Perform push up. Walk toes gradually to hands and stand up tall, extending arms overhead. Repeat 15 times.

3 Stair/Hill Repeats
1st- Skipping up Stairwell
2nd- Bum Kicks up Stairs
3rd- SPRINT to TOP!!

Bicycle 30 counts

Plank on Forearms- Max Out
Repeat with rest of 30 seconds in between

Jog 1 Lap Around Park

Ahhhh....you are now done!  Way to go!!