Weekend Warrior Workout #4

Weekend Warrior Workout…

Get your weekend started with this little workout.

Here is how to do it:

  • Start with 5-10 minutes of a dynamic warm-up.
  • Then perform the following as a circuit:
    • Single Arm RDL with Row – 8 reps per side
    • Push Up – 8 reps
    • Alternating Rotational Lunge – 8 per side
    • Front Plank with Reahc – 8 per side
      • Rest 30-60 seconds and repeat for 4 sets
    • Finish with a 20-minute walks or light jog

Enjoy!

www.PittsburghNorthFitness.com

PNF “Deck of Cards” Workout

While most of our workouts here at PNF are planned out, every now and then it is fun to mix it up a little and have some fun!

And that is exactly what we’ve done with our “Deck of Cards” workout.

What you need:

  • A full deck of cards
  • A kettlebell

How to do it:

  • Shuffle the cards and lay face down.
  • Flip a card. Spades are push-ups, Hearts are squats, Clubs are front planks with a reach, Diamonds are swings, and Jokers are 25 Burpees.
  • Do the face value for reps, Face cards are 10 reps.

Enjoy!

www.PittsburghNorthFitness.com

Weekend Warrior Workout #3

Excuses Suck! That is why we put together this “No Excuses Holiday Workout” for this week’s workout.

All you need is one kettlebell and ten minutes of time.

Here is how you do it:

  • Single Arm Swing (Right) – 5 reps
  • Single Arm Squat (Right) – 5 Reps
  • Singe Arm Overhead Press (Right) – 5 Reps
  • Hand to Hand Exchange
  • Single Arm Swing (Left) – 5 Reps
  • Single Arm Squat (Left) – 5 Reps
  • Single Arm Overhead Press (Left) – 5 Reps
  • Rest 30s, Repeat for 10 minutes.

Get after it, get it done, and stop making excuses!

Enjoy!

www.PittsburghNorthFitness.com

Weekend Warrior Workout #2

The weekend is here, maybe it’s been a long week and you are just ready to kick back and relax, maybe is another busy weekend full of kids activities, or maybe you need to catch up on some work around the house.

Whatever your weekend may look like, it’s not an excuse to skip a workout.

This week we another quick 20 minute one for you.

What you need:

  • Two Kettlebells of different weights
  • A Chin Up Bar

How to do it:

  • Start with a 5-minute warm-up.
  • Do 10-12 reps of each exercises (except for Chin Ups do 3-6 reps)
  • Take a short break, and repeat for 3-6 rounds

Now go enjoy your weekend!

www.PittsburghNorthFitness.com

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.

Enjoy!

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

 

Finisher

Jumping Jacks 30 Seconds On, 30 Seconds Off

 

Enjoy!

 

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.

Enjoy!

 

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.

 

Enjoy!

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.

Enjoy!

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

 

Enjoy!