Weekend Warrior Workout – April 7th, 2017

/0 Comments/in , /by

5 Rounds

20 Yard Tire Flip

20 Yard Farmer’s Carry

Enjoy!

Need a Fitness Kickstart? Click the image below to get started…

Weekend Warrior Workout – March 31st, 2017

/0 Comments/in , /by

Need a workout this weekend?

Give this weeks “Weekend Warrior Workout” a try.

 

Need a Fitness KickStart? Click the image below to get start.

Weekend Warrior Workout

/0 Comments/in , , /by

 

Own your weekend with this fat torching Kettlebell and Battling Rope Workout!

What You’ll Need:

  • Battling Rope
  • Kettlebell (12-24 kilos)
  • Timer

The Workout:

  • 30 Seconds Battling Rope Slams
  • 20 Kettlebell Swings
  • 10 Kettlebell Goblet Squats
  • 5 Kettlebell Clean & Presses
  • Rest 60s, Repeat for 5 Rounds

 

Need a Fitness Kickstart? Click below to Sign Up!

8 Exercises For An AWESOME Core!!

/0 Comments/in , /by

Give these 8 exercises a try to build a strong core.

 

For more information on fitness coaching check us out here:

https://pittsburghnorthfitness.leadpages.co/12-week-professional-weight-loss-guidance-program/

 

 

PNF Workout of the Week

/0 Comments/in , /by

PNF Met Con “Workout of the Week”

  • Battling Rope Slams
  • Box Jumps
  • Kettlebell Swings
  • Kettlebell Squat & Press
  • TRX Rows
    • 20 seconds on, 40 seconds off, 6 rounds

Enjoy and be awesome this week!

If you’d like more information about fitness coaching check us out here:

https://pittsburghnorthfitness.leadpages.co/21-day-kickstart/

PNF Workout of the Week 2/27/17 – Kettlebell Carry Circuit

/0 Comments/in , /by

Get your week started with this “Kettlebell Carry” workout. While the workout may sound simple, this may be one of the most challenging workouts you’ve done.

 

20yd Farmers Walk (single arm)

10 Goblet Squats

 

20yd Farmers Walk (opposite arm)

10 Swings

 

20yd Racked Farmers Walk (single arm)

10 Cleans

 

20yd Racked Farmers Walk (opposite arm)

10 Snatches

 

20yd Overhead Carry (single arm)

10 Overhead Presses

 

20yd Overhead Carry (opposite arm)

10 KB Windmills

Repeat for five rounds.

You can make this more challenging, by increasing the distance carried, carrying a bigger bell, or adding more rounds. But, no matter how you decide to do it you will get one heck of a total-body workout.

If you’d like more information about fitness coaching click here:

https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/

One Awesome Workout You Can Do Anywhere

/0 Comments/in , /by

Get your week started with this awesome bodyweight workout. No equipment necessary.

  1. Bodyweight Speed Squat
  2. Push-Up
  3. Reverse Lunge

*Reps = 10-1 (10 reps round one, nine reps round two, eight reps round three, and so on down                    to one.)

4. 15 Jumping Jacks after each round

 

Have a great week!

 

If you’d like more information about fitness coaching click here:

https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/

Start Your Morning With A Bang

/0 Comments/in , , /by

Alarm. Coffee. A few minutes scrolling your news feed. Shower. Breakfast. Kids out the door. And finally yourself out the door. It has already been a busy day and you have not even started work yet.

Give yourself 10-minutes every morning dedicated to exercise. Best of all you don’t even have to add this to your routine. Just replace “scrolling the news feed” with a simple bodyweight routine.

Here is one that will only take 10-minutes:

  • Front Plank 30 seconds
  • Mountain Climbers – 5 each
  • Bodyweight Squat – 10 reps
  • Push Ups – 10 reps
  • Reverse Lunge – 5 reps each
    • Repeat 3x

Done every morning you will find that over time you begin to feel better and have more energy. And eventually may even want to add more.

To make exercise consistent, exercise needs to become a part of your routine.

If you’d like more information about fitness coaching click here:

https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/

10-Minute Calorie Torching Workout

/0 Comments/in , , , /by

Exercise is simpler than you think.

Use the “Reps on the Minute” strategy and get in an awesome workout in only ten minutes.

Here is how it works:

Pick an exercise, a full body movement that can be done quickly works better than say bicep curls. Then pick a rep range, we like a number that is going to challenge you to get them all in in about 20-30 seconds. Then set a timer to beep every 60 seconds, on each beep perform the set number of reps, then rest the remaining time. Perform for ten rounds.

Here are our favorites at PNF:

Kettlebell Swings – 25 reps
Kettlebell Snatches – 10 rep, changing hands each round
Sqaut & Press – 15 reps
Battling Rope Slam – 40 reps

If you want to add a little more, do a second set or alternate between two exercises for a 20-minute workout. Which ever you choose you will be sure to get a calorie burning, cardio boosting workout.

Regular exercise doesn’t have to take a lot of time, it just has to be consistent.

If you want more information about fitness coaching click here:
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/

Met Con – Workout of the Week

/0 Comments/in , /by

Need a workout to get your week started?

Give this Metabolic Conditioning Workout a go today when you hit the gym.

Dynamic Warm Up
– Jog 20 yards
– Walking Lunge with Rotation 20 yards
– Inch Worm 20 yards
– Toy Soldiers 20 yards
– Knee Hugs 20 yards
– Side Shuffle 20 yards each direction
– Bear Crawl 20 yards
– Skip 20 yard

Circuit 45:15, 6 Rounds
1. KB Goblet Squat
2. Push Ups
3. Front Plank
4. TRX Row
5. Burpees

Finisher
Squat Jump 5 Reps
20 Yard Sprint
Med Ball Slam 5 Reps
20 Yard Sprint
Repeat 2x

For more information about training at PNF click here: https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/