Thursday Home Workout

May 14, 2020 / By j0ssy
Coach Christie is taking a break this week to recover from surgery. I know you miss her workouts and are probably sick of me, but here is another home workout you can do with just one single light dumbbell, or even a can of soup etc. Grab something 3-10 lbs and it will work just fine. This workout is a bit upper body and core biased, so it will work well if you did the 250 squat workout we did yesterday!  Hope you enjoy and have a blessed day campers! Keep moving, it will pick up your spirits and health. Miss you all xoxo
Do 5 rounds
Single arm triceps press 8-12 repetitions per arm. Keep your elbow pointing straight up and slowly the lower the bell, then raise it, firing your triceps the muscles in the back of your arms. Oh and don’t hit your ceiling like I almost did! haha
Side plank with Db raise 5-10 repetitions per side. Go slow and smooth. If you need to make this a bit easier. Place your bottom knee on the floor so that you can stay in a strong side plank. Make sure your elbow is right under your shoulder and keep your neck “long”.
2 pushups one wall walk 3 repetitions:  You can always do your pushups from the knees and only walk up the wall as far as you feel comfortable. You don’t have to go all the way up. As you get stronger, you will be able to walk closer to the wall. Stay smooth so your legs don’t come crashing down when you walk back to your plank.
Wall Sit with Db raise 8-12 repetitions: Do these slow so that you have to stay in the wall sit for a challenging amount of time.
single arm row and press in plank: 5-6 repetitions per side. Squeeze your shoulder blade into your spine on the row, and then smoothly continue the movement and press up towards the ceiling. Use your core and if it’s too hard, place your knees on the floor.
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BLOG 17 Team AND INDIVIDUAL Challenge Update. 

May 13, 2020 / By j0ssy

Team AND INDIVIDUAL Challenge Update. 

Well, as of this week Oregon is moving forward with a phased opening approach. While this doesn’t give us an opening date, and we (both Multnomah County and PDX Strength) might be the last to phase in, it DOES mean that we are a little bit closer to converging down by the river. Speaking of the river… I hope you all had a glorious Mother’s Day this weekend, and were able to get outside (safely) and enjoy the 80˚+ weather. We thought it was a good idea to take our new pup for swimming lessons, instead of painting our bedroom. While I conceded that the swimming lessons took 30 minutes and there is roughly 48 (or more) hours in a weekend, I will just say we feel very accomplished and no dogs were harmed in the process. 

But on to the Challenge – you know, the reason you’ve made it this far and past my rambling. I want to reiterate that the coaches would like to commend all of you for participating as you can and how you can. None of this is a race to the maximum points per week. We are trying to build some guidelines that we think continue to move us towards long-term physical activity. What you might be finding as the hardest part is trying to fit it all in somewhere. New routines bring, new priorities and uses of time.  It’s hard to exist in the same way with new circumstances. You should all give yourselves credit for moving forward through this without judgment. I do also want to acknowledge that some of you may not feel that way, and you may also be having more bad days than good. That is ok too. 

This week’s team challenge is going to circle back to a few blogs and one of the points in the challenge – no it doesn’t, directly, involve your pets… though I suppose it could:

  • For 5 points, you and team members must post/share photos of you trying something new, or doing something outside of working out that brings you joy. 

For example, for me I have been finding time to play guitar. I started taking lessons about a year ago, but have only recently (and many thanks to Fender for releasing their Play app during the shutdown) started to actually practice more diligently. Again, this isn’t going to be a gym related activity, but still would love the tags and hashtags. While this may seem to be somewhat of an off-brand challenge, don’t forget that we are always here for you as people first. You aren’t singular people, so we don’t expect your life to revolve around the gym. We’re on a path of growing brains AND butts. And you never have to workout to kick it. 

Also to show how serious we are about adding little jolts of inspiration in to our routines, we’re also adding points for individual achievement this week. So *drum roll* … *suspenseful pause* … 

…

In addition to the activities currently worth 1 pt (if you are in a great routine, keep it up!), each of the following will earn you an additional one point:

  • Drink 8 cups of water/day – this is about 96 ounces. If that seems like too much, you have the freedom to lower the amount you drink. In practical application this means that if you are all of a sudden having a hard time controlling your bladder (ex. waking up in the middle of the night not being able to make it through a meeting) you’re likely over your necessary daily intake. 
  • Read (anything) for 30 minutes, 3x/week.
  • Meditate for more any length of time 3x/week.

That’s right! We’re up to 13 total points for the week! For those triskaidekaphobics out there, I guess you better hope for extra credit zoom sessions…

Talk to you Thursday!

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Wednesday Home Workout

/ By j0ssy
Have a kettlebell or dumbbell lying around? A chair, steps or bench to step on? Awesome! Let’s workout! Coach Courtney has programmed a challenging workout you can try at home. Let us know how it goes! If you have been following along and enjoying our workouts and not a member, feel free to donate PayPal jocelyn@pdxstrength.com ? All donations go to our our coaching payroll. We have successfully kept all of our coaches paid thanks to our amazing community support.⠀
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21-15-9⠀
Devils Press ⠀
Dumbbell Box Step Up⠀
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Devils Press can be completed with one or two dumbbell or kettlebell! If using Kettlebell can just put both hands on the floor in the burpee.⠀
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For box step up can use 1 or 2 dumbbell or kettlebell! If not box can do lunges with dumbbells!
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Tuesday Home Workout

May 12, 2020 / By j0ssy
Here is an active recovery or perfect beginner workout. I was feeling pretty beat up from all the classes I’ve been teaching and skating, so I wanted to do something light and get some movement in. Movement to me is truly medicine, it clears my mind, improves my mood and just sets the tone for the rest of my day.  You don’t have to go hard every day, and doing what feels good is really important. Your body needs to recover and rest. So if you need some active recovery, or just getting started, try this one out! Also shout out to my Mom, my biggest fan- Love to our Portuguese roots, and wearing my shirt with pride! xoxo
5 reps: inchworm walk out, pushup, downward dog, pushup, inchworm walk back. ( scale to pushups on the knees)
10 reps: Pike squats. Keep legs together and straight for a gentle bounce at the top, then squat down (it’s ok that heels come off the ground) and do a gentle bounce at the bottom of the squat.
10 reps: Bird Dogs. Go on all fours, raise your opposite arm and leg and hold it 5 seconds. Repeat on the other side. Try to keep your arm up by your ear, and hips level. Use your core to balance.
20 reps: Windshield Wipers. Lay down on your back, arms out to the sides. Don’t let your shoulder blades lift off the floor as you lower your legs to the side, use your obliques to bring the legs to the other side slow and controlled.
20 reps: Crab kicks with mini triceps dip. Do a small dip, raise up and then touch your opposite hand to leg. Try to be smooth, use your core to stay stable and balanced.
10 reps: Bridge lift with single leg lifts. Get in bridge position, lift up hips and squeeze your glutes, then lift right leg up 5 seconds, left leg 5 seconds. Try to keep your hips high when you lift your leg.  Lower back down and repeat.
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Monday Home Workout

/ By j0ssy
400m run
30 Deadlift
400m run
20 Front Squats or Goblet Squats
400 run
10 Thrusters
Workout can be done with a barbell , Kettlebell or Dumbbell! Pick a weight that allows for 1-3 sets per movements. Can change weight for each movement heavier deadlift, lighter thruster but also fine to use same weight throughout!
Run can be replaced by 200m farmers carry, 40 box steps ups, 30 burpees, 2:00 bike, 500m row or 100 double unders.
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