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The Weekender Returns

weekender

We’re getting back into the flow … 6+ months in the new studio behind us. A wonderful core group of folks showing up very consistently to turn the aging process into the joy that it should be and the long range weather forecast is actually showing real signs that Spring will soon be in the air (never mind I have to skim a thin layer of snow off the walks before our early morning Friday sessions!!)

We welcome back our weekly tidbit to get you through the weekend should you desire to do something more rigorous than the brisk walk we want you doing every weekend.  The minimal formula … do a workout every other day but listen to your body. Recover a second day if you need it — but never a third.  Eat real food. Hydrate.  Rest. Spend time on your relationships, including the one with your Creator.  Over in the sidebar, you see some links to things I do outside the studio. Honestly, I write equivalent workout to these every day but sometimes it just feels good to let someone else take the wheel.

Here’s a quick 12 minute session you can do Saturday or Sunday (our studio sessions Monday are full body workouts so whatever you do on the weekend will work to lead you in Monday):

Set a timer (click on the Gymboss link to the right if don’t have something .. lots of phone apps available for free though!) for 45 seconds work/15 seconds rest and do the following loop 3 times:

1.  Alternating Reverse Lunge

2.  Jumping Jacks (step them to eliminate the impact)

3.  T-Pushups

4.  Bodyweight only squats

Friday, March 27th (with Thursday night preview!)

sand-timerNothing too flashy on a Friday and even a VERY old school timing mechanism for one of your exercises!

18 minutes AMRAP doing the following sequence:

10  Pushups

20  Squats

30 Mountain Climbers (15 each leg)

40 Jumping Jacks

50  V-Sit (heels up or down…) Cross Body Punches – weights optional

60 seconds — Plank

Thursday Reads!

Those who know me well know I’m a voracious reader and book hoarder….er, I mean.. collector.  I also love to cook and am always looking for ways to put more healthy stuff in front of my family and friends without sacrificing flavors. So I bring you today a recommendation… no, we’re not vegetarian, vegan, paleo or any other sort of very strict eating practice but we are mindful of what we consume. I’m happy to take a page out of any of those playbooks when it makes sense!  I invite you to check this one out….

4x4x4 Tabata Boot Camp – Thursday, 3/26/15

Here is the quartet for Thursday night! We’re gonna go a little animal this week….

scorpion-silhouetteUpper Body – Centipede (or.. the Walking Stick depending on your bug preference!)

Lower Body – Frog Jumps

Core –  Alternating Scorpion Tails

Full Body Blast – Bear Crawl

THRIVE! – 3/26/15

thriveHere’s the THRIVE! session for Thursday, 3/26.  If anyone is left standing after the Thursday night 4x4x4 Tabata Boot camp, the late night workout will be similar to this!  THRIVE! is absolutely FREE for the remainder of March! Come check it out!

Combo Ropes and some assorted glute focused chicanery…..

Round 1:

45 seconds alternating wave – narrow to wide to narrow to wide to ….  Then … rope to floor nice and tidy and duck walk to the hub …. and come back to start going backwards.  Finish round 1 with 10 bodyweight squats

———- rest … probably about a minute

Round 2:

45 seconds of The Jockey …. Then… rope floor nice and tidy and duck walk sideways with toes facing ropes .. down to hub and then back (remain facing the same direction…).  Finish round 2 with 20 alternating reverse lunges (10 each leg)

——— rest … probably about a minute

Round 3:

45 seconds of Twin Corkscrews .. Then .. yep, you got it. Walking lunge to hub, backward walking lunge back.  Finish round 3 with 20 Skater Touches (10 to each side)

…… then repeat the whole thing!

Wednesday, March 25th – Evening Edition

After running the first version of this at Tuesday’s late night session, it didn’t seem to flow the way we like these ropes sessions to flow so we changed it up a bit for the morning .. and present it again for the Wednesday late night…

“My 30 / Your 30″
coiledrope

30/30  x 2 rounds …. that alt 30 is yours … perhaps a plank since we were light on core this week….

1. Sled Dog

2. Upper Cuts

3.  The Old Standby

4.  Happy Scarecrow (aka, the Kneeling Eagle)

5.  Reverse Whips

6.  Bicep Curls

7.  Lazy 8s

8.  Whip and Drag