Weekend Warrior Workout #1

Grab a kettlebell and get after it with this simple workout.

How to do it:

  • Right Arm Farmer’s Walk – 25 yards
  • Kettlebell Swing – 10 reps
  • Left Arm Farmer’s Walk – 25 yards
  • Overhead Press – 10 reps each
  • Right Arm Farmer’s Walk – 25 yards
  • Goblet Squat – 10 reps
  • Left Arm Farmer’s Walk – 25 yards
  • Kettlebell Row – 10 reps each
    • Rest 60-120 seconds and repeat for 4 rounds.


More Workouts:


Weekend Warrior Workout – November 3rd, 2017

For this weeks workout all you need is one kettlebell and a little determination to get it done.

How To Do It:

Round #1

10 Kettlebell Goblet Squats

10 Each Single Arm Kettlebell Rows

10 Each Mountain Climbers

Rest 60 Seconds, Repeat 3x


Round #2

10 Kettlebell Swings

10 Each Kettlebell Single Arm Push Presses

10 Reverse Crunches

Rest 60 Seconds, Repeat 3x



Jumping Jacks 30 Seconds On, 30 Seconds Off




Weekend Warrior Workout – November 10th, 2017

Weekend Warrior Workout…

This week we have a quick 20-minute workout for you that starts with a cardio burst and follows with two strength exercises.

What you need:

  • Jump Rope
  • Ultimate Sandbag
  • TRX

Here is how it works:

  • Perform three sets of Round #1 with no breaks.
  • Rest 4 minutes
  • Perform three sets of Round #2 with no breaks.



Weekend Warrior Workout – October 27th, 2017

Weekend Warrior Workout…

This week we bring you one of our Cardio Power workouts straight from the gym. That’s right this is one of the exact same workouts we use with our clients in our Cardio Power Sessions.

Here is how it works:

Perform 10 minutes of each round.


Round #1

Rower – 150 meter

Double Kettlebell Hold – time of row

Repeat for as many rounds as possible in 10 minutes.


Round #2

Push Ups – 10 Reps

Bodyweight Squats – 10 Reps

Farmers Carry – 50 yards

Repeat for as many rounds as possible in 10 minutes.


Round #3

Wall Balls – 10 Reps

Front Plank – 60 Seconds

Band Leg Press – 10 Reps

Repeat for as many rounds as possible in 10 minutes.



Weekend Warrior Workout – October 20th, 2017

This week we bring you a heart pounding metabolic workout.

Here is how you do it:

  • Do 30 seconds on the Battling Rops
  • Then 10 Push-Up and 10 Kettlebell Swings
  • Rest 30-60 seconds and repeat for 10 rounds.


Weekend Warrior Workout – October 13th, 2017

Weekend Warrior Workout…

Planning to hit the gym over the weekend, but not sure what to do?

We’ve got you covered with this weeks “Weekend Warrior Workout”

How to do it:

Complete all sets of Group A, followed by all sets of Group B, then Group C, and finally Group D. Rest 30 seconds after each set fro Group A. Perform Group B and C as supersets, with a minute break after each set. And for Group D perform one set continuously for two minutes.


Group A

V-Sit and Reach with Mini Band, 3×10 each


Group B

Single Leg Deadlift, 3×12 each

Dumbbell Push Press, 3×12


Group C

Goblet Squat with Curl, 3×12

TRX Row, 3×12


Group D

Board Beast Sit Through, 1×2 minutes



Weekend Warrior Workout – 9/29/17

Whether you’re on the road in a hotel, had a busy day, or just want to get in a quick workout this is one of our favorite go to’s at PNF.

It only takes ten minutes and gets your whole body.

Here is how it works:

  • Start with 5 Plank Walk-Up Push Ups
  • Then stand up, or do a Burpee, and do 5 Squats with a Reverse Lunge
  • Repeat for as many rounds as possible in 10 minutes.


Weekend Warrior Workout – 9/22/17

Not able to make it to the gym this weekend?

No problem. We’ve got you covered.

All you need is a pair of Valslides and you can get in a great total-body workout in the comforts of your living room or hotel room.

Here is how you do it:

  • Reverse Lunge – 10 reps each leg
  • Mountain Climber – 10 reps each leg
  • Jacknife with Push-Up – 10 reps
  • SHELC – 10 reps
  • Rest 30-60 seconds, and repeat 5 times.


Daily Recovery Routine

Weekend Warrior Workout…

Better workouts and better results come through better recovery.

While this weeks “Weekend Warrior Workout” isn’t a workout, it will help you get stronger, feel better, and have less stiffness and muscle soreness.

It’s not always what we do in the workouts that makes the biggest difference, it’s what we do outside of our time in the gym that really counts.

While nutrition and proper sleep are important for recovery, just as you cannot workout hard every day and get the best results.

The following is a five minute recovery routine that we have found works great when done before going to bed each night.

Here is what you need:

  • A Foam Roller
  • A Tennis Ball
  • 5 Minutes

Here is how you do it:

  • Start with the Tennis ball and roll out the bottoms of your feet.
  • Next move to the foam roller and start at your calves and work your way up the body doing 10 rolls for each area.
  • Finish up with the two stretches for 30 seconds on each side.
  • Now, go to bed.


Is A Lack Of Sleep Affecting Your Fitness?

Is it possible that a lack of sleep, or poor quality sleep, could be negatively affecting your weight loss goals? Or even making you fat?

According to recent research this seems to be exactly the case.

At the University of Chicago’s General Clinical Resource Center researchers followed 10 overweight, but healthy participants aged 35-49 who according to body mass index were considered overweight. The participants were given an individualized balanced diet that reduced their calories by 10% of what was needed to maintain their weight without exercise (roughly 1,450 calories per day).

Each participant was studied twice: the first time studied participants slept on average 7.5 hours over a fourteen day period, the second time for only 5.5 hours over a fourteen day period.

The researchers found that when sleeping less it reduced the participants fat loss by 55%. It was also found, that when participants got adequate sleep their ghrelin levels were lower. (High ghrelin levels reduce energy expenditure, increase hunger and promote fat retention.)

In conjunction with Stanford University the University of Chicago went a step further by looking at the leptin (leptin sends a signal to your brain to tell you when you are full) and ghrelin levels in 12 healthy men after being subjected to two days of adequate sleep and two days of sleep deprivation. They found that when sleep was restricted leptin levels went down and ghrelin levels went up. Thus, resulting in increased appetites and an inability to get full. They also found that the participants had an increased craving for high carbohydrate, calorie dense food.

Finally, Standard and the University of Wisconsin then took this even a step farther. They had 1,000 volunteers report the number of hours they slept each night. Then measured their leptin and ghrelin levels and charted their weight. Not surprisingly they found that those who slept less had lower leptin levels, higher ghrelin levels, weighed more, and had a higher level of body fat.

If you’ve been dieting and exercising, but having trouble losing weight, check your sleep. We each need between 7-8 hours of sleep each night. Even if you sleep less and don’t think you need it you probably do.  Many of us have become accustomed to functioning with sleep deprivation that we no longer remember what it feels like to be fully rested. Sometimes we just don’t know how bad we felt until we feel good again.

Ask yourself, “When was the last time you got a solid eight hours? When was the last time that happened regularly?”

During the hours spent asleep is when all the good stuff happens in your body. Cells repair and regenerate. Hormones function better and regulare. Aches and pains lessen with adequate sleep. And changes in the body’s appearance happen easier.

This is not to say that sleep is the entire answer, but it could be a missing link and the reason you are not getting the results you are looking for.
Not everyone has an easy time sleeping or staying asleep. But there some things you can do to help improve the quality of the sleep you get.

#1. Allow yourself the opportunity to get a full 8 hours and go to bed and wake up at the same time each night.
#2. The hours spent asleep before midnight seem to make a bigger difference than the hours spent asleep after midnight.
#3. Put down the iPad, iPhone, and shut off the TV at least a half hour before you go to bed. The light from these devices stimulates the brain and triggers a wake up response. If you need something to do to relax before bed, read a book, write in a gratitude journal, or take a hot bath.
#4. Do not eat and then immediately go to bed.
#5. Keep your bedroom cool. 68 degrees seems to be the sweet spot.
#6. Keep your room quiet and dark, free of artificial light.
#7. Avoid alcohol before going to bed.
#8. Cut back on caffeine.
#9. There is no research on this, but numerous people seem to sleep better when they take their daily fish oil before going to bed.

#10. Take five minutes to foam roll and stretch before going to bed.
Everyone can run on less sleep for a while, but it will catch up to you eventually and take a toll on your physical health.

Some signs of sleep deprivation are:
#1. Waking up tired.
#2. Increased irritability.
#3. Having trouble concentrating.
#4. Forgetfulness.
#5. Decline in job performance.
#6. Sleeping through your alarm.
#7. Making poor decisions.
#8. Lack of motivation.
#9. Stiff and achey joints.
#10. Frequently sick or not feeling well.
#11. You are not recovering as quickly from your workouts.
#12. Your strength is decreasing.
#13. Your gaining fat and losing muscle.

Get your sleep! It will make a difference in the person you are.