Friday Home Workout

It’s Friday campers and we are bringing you a workout to try at home. We hope you have a wonderful and safe holiday weekend! Thanks once again Courtney and Steve!

5 rounds
15-10-5-10-15
Deadlift
Down dog Handstand Push Up or push ups
Couplet workout, pace will reflect your proficiency with both movements. Weight on deadlift should be light to moderate! Deadlift can be done with dumbbell, kettlebell, barbell or other weighted object you have!
On the downward dog handstand push ups aim to get the head in front of your hands and have vertical forearms when head touches the floor.
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Thursday Home Workout

Thursday’s workout is brought to you by Steve and Courtney. I love the simplicity of this workout. Simple workouts always surprise me with how challenging they can be. Let us know how it goes! ??

10 rounds
1:00 work
1:00 rest
100m – 150m run and max air squats in the remainder of the minute
The minute of work should be a hard effort, run hard and get as many air squats as you can! If unsure about distance run :30.
Recommend doing this at the track or on the street, backyard grass not recommended!
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Wednesday Home Workout

Courtney is back with a workout you can try at home. Set your timer for 24 minutes and let us know how it goes! Thanks again for all your support strength tribe. We are currently in the process of bashing out our reopening plan and can’t wait to see your faces! ???

24:00 amrap
8 leg lifts over object
8 burpee
8 squat with weight
This is a Longer workout, so go at a steady pace! Rep numbers are small and should allow you to keep moving the whole time! Weighted squat can be done with dumbbell, kettlebell, barbell or other weighted object you have!
On the leg lifts over object keep your torso as upright as possible to scale the movement bend your knees!
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Tuesday Home Workout

Sorry I didn’t put out any home workouts the past few days. I took a few days off to regroup and charge my batteries. So to make it up to you, here’s your home workout which consists of two “mini” workouts.  We will start out with a challenging core ladder  and then move on to a leg blaster workout. Your legs are gonna be lit up after this one! The faster you go, the more rest you get between rounds.
Workout #1
2 shoulder taps, 2 pushups, 2 plank jacks
4 shoulder taps, 4 pushups, 4 plank jacks
….6,8,10,12
Go all the way until you get 12 shoulder taps, 12 pushups, 12 plank jacks
rest 5 minutes
Workout #2
3 Sets on a 4:00 Timer:

-10 Air Squats

-10 Lunges

-10 Jumping Lunges

-10 Jumping Squats
Your legs are gonna be lit up after this one! The faster you go, the more rest you get between rounds.

https://www.instagram.com/p/CAYSTHMBVp8/?utm_source=ig_web_copy_link

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Blog 18 Finding the Time to Meditate

Blog 18 – Finding the Time to Meditate

So you may have noticed that we added three more points to the weekly challenge. 

  • Drink water. (Fun facts – Every time I hear the word “water” I hear Neil Young shouting the word, like Morgan Freeman saying “penguin.”)
  • Read. (I recently purchased 2 books – Strength Training Anatomy and Going Right.) 
  • Meditate. (The reason we’ve all gathered here today. Now generally speaking, people fall in to one of two categories when it comes to meditation. The I-could-do-this-shit-all-day camp or the I-DON’T-HAVE-TIME-FOR-THAT-SHIT CAMP. – Yes, the ALL CAPS vs. no caps is intentional. Get it? Because the meditators are already meditating, so they are calm, and non-meditators ARE YELLING… AAARRGGGHHH!!! – The funny thing here, though? Everyone starts in the latter. Even yours truly. That switch came about 3-4 years ago, and really it wasn’t a decision to meditate or not. It’s just kind of been a progressive understanding about meditating; starting with a conversation with friends; then to a few YouTube videos to other online resources; then through a Palouse Mindfulness course – free online for those interested – and finally on to a better understanding of what meditation is and is not. Really what I learned is that I’ve meditated all of my life in some form or another. I just never thought about it as meditating. Add to that my new found understanding and I-could-do-this-shit-all-day.  

My favorite daily meditation routine is almost first thing in the morning – Fritz has a little bladder – and as I go to bed. My morning meditation is something I’ve actually done my entire life. I wake up … and do nothing. That’s right, literally nothing. It used to frustrate my parents like you wouldn’t believe. I’d wake up and just sit in my bed cross-legged until the last possible second to get out the door to school. My family still gives me a hard time about it. Now, it looks like sitting on my patio and watching the birds and squirrels come up for breakfast – for the record, I am also a huge fan of journaling first thing in the morning. At night, it’s a general rotation of a few varying types – counted breath, landscaping/imagery, or body scans are usually the go to. I’m not so great at the middle of the day stuff, but sometimes do a meditation as pain management for my arthritis and I do really enjoy a good guided meditation with headphones in. None of this is everyday, but it’s most and I can there’s a huge difference in the flow of my day and my ability to fall asleep if my day starts with less intention than I need. 

In reality, the list of types of meditations is relatively short – google “headspace types of meditation” – but the ways to accomplish them are many and they all accomplish, or are intended to accomplish, a greater connection to self by setting a little time out of your day for Number 1. )

Any questions about the new challenges?

D

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