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!

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.

Enjoy!

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.

Enjoy!

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!