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.

Enjoy!

Strength Cardio Workout

You can be strong, but get gassed when you have to do something for a long period of time.

You can also have great cardio endurance, but lose steam quickly when a strength component is added.

That is where Work Capacity comes in.

This workout not only focused on building strength, but also challenges your cardiovascular endurance.

Workouts like this just might be the missing link in your fitness.

Here is how to do it:

  • Start with a foam rolling and 5-10 minutes of a Dynamic Warm-Up.
  • Move on to 3 sets of 60 seconds of the Front Plank, resting 60 seconds in between sets.
  • Starting with Circuit #1 you will do 10 Front Squats and then immediately Row for 2 minutes. Then rest for 2 minutes. Complete 3 sets.
  • Next move on to Circuit #2. You will do 10 TRX Rows and then immediately Row for 2 minutes. Then rest for 2 minutes. Complete 3 sets.

Enjoy!

Weekend Warrior Workout – 9/1/17

Time is not an excuse with this weeks “Weekend Warrior Workout” and even though the gym may be closed on Monday for Labor Day, this workout takes away that excuse.

All you need is 10 minutes and your bodyweight.

Here is how to do it:

Perform 2 Push-Ups, follow by 2 Squats, followed by 1 Reverse Lunge on each leg. Repeat for 10 reps.

That is 1 set, complete 5.

Enjoy!

PNF No Excuses Workout #2

No time to make it to the gym?

Give this 15-minute bodyweight workout a try. It will give you a heart-pounding, total-body workout and best of all you can do it anywhere.

Here is how it works:

  • 10 Bodyweight Squats
  • 10 Each Alternating Lunges
  • 10 Dots
  • 10 Leg Lowering
  • 10 Dolphin Planks
  • 10 Push Ups
  • Rest 1-2 Minutes, Repeat 3-5 times

There are no excuses for not getting in a workout.

Enjoy!

10-Minute Fat Torcher

Give this “10-Minute Fat Torcher” Workout a try.

Here is how you do it:

  • 60 seconds of TRX Rows
  • Rest 60 seconds
  • 60 seconds of Med Ball Slams
  • Rest 60 seconds
  • 60 seconds of TRX Squat Jumps
  • Rest 60 seconds
  • 60 seconds of Front Plank
  • Rest 60 seconds
  • 60 seconds of Burpees

That’s it…10-minutes and you are done!

Enjoy!

PNF No-Excuses Workout #1

No time to make it to the gym?

Give this 15-minute bodyweight workout a try. It will give you a heart-pounding, total-body workout and best of all you can do it anywhere.

Enjoy!

TRX Upper Body Countdown Workout

Weekend Warrior Workout

Blast your upper body with this TRX Countdown Workout.

Here is how you do it:

10 Reps of Rows, followed by 10 Reps of Push-ups, then 9 & 9, 8 & 8, and so on down to 1.

Want a bigger challenge?

Once you take the reps down, immediately take them back up.

Enjoy!

55/55/500 Workout

Weekend Warrior Complex…

Heavy Carries are great for building total-body strength and work capacity, add a couple exercises to them and you have one awesome workout.

This week we bring you our “55/55/500 Farmer’s Carry Circuit”.

 

Here is how it works:

25 Yard Farmers Carry (1/4 body weight in each hand)

10 Push Ups

25 Yard Farmers Carry (1/4 body weight in each hand)

10 Bodyweight Squats

Repeat by decreasing the push-ups and squats by 1 reps each time until you get down to 1.

 

By the end of this workout you will have done 55 Push-Ups, 55 Squats, and 500 Yards of Farmer’s Carries. As and added you will also have down 20 deadlifts every time you pick the kettlebells up to start your carry.

 

Enjoy!

 

For more “Weekend Warrior Workouts” visit: http://pittsburghnorthfitness.com/category/fitness/workout-plan/

Sandbag Complex

 

Weekend Warrior Workout…

The Sandbag is one of our favorite tools at PNF. Why? Because is provides a load that is unbalanced and shifts, forcing your body to adjust as the weight moves. Pretty much just like everyday activities.

This week we bring you a complex using only the Sandbag.

Here is how it works:

Clean Squat – 8 Reps

Single Leg RDL with Row – 8 Reps each

Overhead Press – 8 Reps

Shouldering – 8 Reps each

  • Rest 90-120 seconds, repeat for 4 rounds

Enjoy!

 

For more “Weekend Warrior Workouts” visit: http://pittsburghnorthfitness.com/category/fitness/workout-plan/

Weekend Warrior Workout – Kettlebell Complex

 

Weekend Warrior Workout…

You don’t need a gym full of equipment for a great workout. In this weeks “Weekend Warrior Workout” we will show you how to get a total-body, fat burning workout with only one kettlebell.

Here is how it works:

Right Side:

  • Single Arm Swing – 5 reps
  • Single Arm Clean – 5 reps
  • Single Arm Squat – 5 reps
  • Single Arm Overhead Press – 5 reps

Tactical Lunge – 5 reps to change sides

Left Side:

  • Single Arm Swing – 5 reps
  • Single Arm Clean – 5 reps
  • Single Arm Squat – 5 reps
  • Single Arm Overhead Press – 5 reps

Rest 2 minutes, and repeat 3 times.

Enjoy!

For more “Weekend Warrior Workouts” visit: http://pittsburghnorthfitness.com/category/fitness/workout-plan/