Thursday Home Workout

I’ve said it before and I’ll say it again… Movement is medicine. It lifts your spirits, reduces stress, picks up your energy levels, improves your sleep, I could go on an on!
Here’s a workout I did this week. All you need is a dumbbell or kettle bell and some wall space.
Try 3 rounds
handstand kick ups
broad jumps
1/2 kneeling kb/db press right
1/2 kneeling kb/db press left
lateral hops (2 single hop and triple hop combo)
Table Top shoulder taps ( keep your knees off the ground)
Wall Sit KB calf raise
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Fall Goals

Blog 36 – Fall Goals 

Welp. The smoke is clearing. Fall colors have appeared in Forest Park. And we’ve rotated the schedule and added more classes/options at PDX Strength starting next week – just in time for the fall rain to drive us inside. With all these changes, we’re also going to start talking about goals, or as the last blog called them, beautiful beaches and lagoons. 

We do this every-so-often at the gym, sometimes we all have a group goal or others we allow you to select them yourself. This fall is going to err towards being all about you, with perhaps weekly and monthly challenges for all of us – a la the wildly successful team challenges that we started at the beginning of the shut downs (Results are still being calculated, if you are wondering which team “won.”).

I’m going to avoid repeating the SMART formula here. Not because I don’t think there is value to it, which there is, but I assume you already know the formula AND I assume you’ll hear it from someone else. I could be wrong in both of those assumptions, but now I assume you’re reading this on some device that includes Google. No, this blog is more or less going to be a list of questions to ask yourself as you think through what’s a good idea AND what’s particle. This, to me, is the crux of goal setting (it should also surprise no one at this point that the only thing structured goal setting does for me is structurally plan for shit that just isn’t going to happen.)

So in light of that, I’d rather let you have an open dialogue with yourself or, perhaps, your coach around the following – This is not an extensive list:

  • Why do I want this goal? 
  • What will achieving this goal allow me to do? 
  • Could I achieve this in a different way?
  • How will I have to change my current routine to reach this goal?
  • Am I willing to change what I am currently doing to prioritize this goal?

After you’ve filtered your thoughts through these questions, you should have a smaller and more attackable list of goals. At this point, go nuts with whatever structure you need – SMART formulas, color codes, phone reminders, et al. 

More questions? You know whom to call. 

D

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Upper Body Kettlebell Workout

Smoke is clearing and the rain is back. Most of my favorite things to do are outside, so on days like this I jump on the opportunity to stay indoors and smash a workout.
I’m sharing an upper body workout that requires a moderately heavy kettlebell or dumbbell.
We have kettle bell club classes at the gym that are perfect for beginners up to advanced athletes… Check one out this Fall! First class is free, just message us!
Grab your favorite workout partner or support animal haha and lets go!!
3-5 Rounds
10-12 reps Body weight dips ( fingers pointed out to keep your shoulders externally rotated and keep your body close to the bench.
5-8 KB Strict Press per arm
8-10 reps per arm KB Three point row- squeeze your shoulder blade into your spine.
10-12 KB Pushup – keep your elbows in and don’t almost fall on your face and slip like I did
10-12 Overhead KB Triceps press- don’t let those elbows flare out
Cool down with  a minute or two  of Down Dog Toe touches…

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Smoke is clearing and the rain is back. Most of my favorite things to do are outside, so on days like this I jump on the opportunity to stay indoors and smash a workout. ⠀ ⠀ I'm sharing an upper body workout that requires a moderately heavy kettlebell or dumbbell.⠀ We have kettle bell club classes at the gym that are perfect for beginners up to advanced athletes… Check one out this Fall! First class is free, just message us!⠀ ⠀ Grab your favorite workout partner or support animal haha and lets go!!⠀ ⠀ 3-5 Rounds ⠀ ⠀ ⠀ 10-12 reps Body weight dips ( fingers pointed out to keep your shoulders externally rotated and keep your body close to the bench.⠀ ⠀ 5-8 KB Strict Press per arm⠀ ⠀ 8-10 reps per arm KB Three point row- squeeze your shoulder blade into your spine. ⠀ ⠀ 10-12 KB Pushup – keep your elbows in and don't almost fall on your face and slip like I did⠀ ⠀ 10-12 Overhead KB Triceps press- don't let those elbows flare out ⠀ ⠀ Cool down with a minute or two of Down Dog Toe touches…

A post shared by PDXstrength (@pdxstrength) on

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Tuesday Home Workout

Reset. Adapt. Keep Smiling
YOU GOT This!
Here’s a fun bodyweight workout you can do at home this week. With the smokey and poor air quality along with the pandemic, we understand it might be tough getting to the gym. Hope this helps you to keep moving. Movement is medicine, a great way to lift up your spirits! I love you guys.. big hugs!
For Time 2 rounds:
120 Butt kickers
100 Pop Squats
80 Lateral Plank Jumps
60 Bulgarian Split Squats ( 30 each leg )
40 Shoulder Handstand Taps
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Zoom Class Links

Hi there campers!

With the Pandemic and Poor Air Quality Conditions we know it’s been a challenge to get to the gym.

Here is a compiled List of past Zoom Workouts:

HIIT Workouts:

https://us02web.zoom.us/rec/share/-idXfSsox_rtQZyiJ_Roez0xLhbC2NzrlwHpLeee7eexHgGbhaSENmCOaoW_3RiF.y43m7CVxqFGGLndO?startTime=1600196715000

https://us02web.zoom.us/rec/share/S3gKR0-zcq8dhFLcsgXM0wf7AFyvXW6A980-CN6skaaKcUD2wj9Sv4c42bjBkSmz.D2dxS4H-dJc8EBN7?startTime=1599592112000

https://us02web.zoom.us/rec/share/r2e2EbQfA3IAe1EGXrprsg5X8pSuPcGU5dwvznmj4CvEXkbC-m9CCOPIoCa4kW-7.fjsvNF9cUWvER0vY?startTime=1586109888000

 

Kettle bell Cub and Bodyweight Strength Workouts:

https://us02web.zoom.us/rec/share/i7q2jukYEVb91ipL0nMHUDmbeF94qaXSBx8S1fyd3u4bCp314fskrv5jK8AB_qfy.C7P8thUTBC1gAlv9?startTime=1600888002000

https://us02web.zoom.us/rec/share/6h1wMq1s_Q9BZnp5WlmcaqN-yQmBAhWQMhF8eRsuzztrrT7Ph9wU0rvJeLVw5Yel.1Er43fPt51e7KHVq?startTime=1600715015000

https://us02web.zoom.us/rec/share/LfwV4XWKvzKo-nDcL9T6a-T8B6iOpdPbEi4MAnepwLov7aSeO5JgJ8ZdarnYcaCH.sLtI3-vmaUY3ecld?startTime=1600283216000

https://us02web.zoom.us/rec/share/OdNF6Tufqg3YIfcn0WzLl9XEel18V9Ce7NLZzRsWRIknVwUjVrH54VmC3EjacNp5.QYdPOkJZmMXVEuXq?startTime=1600110436000

https://us02web.zoom.us/rec/share/qhSNUm4OfTjbNsXdQGa3tPV1vfMYfpXD1zZIH6KBpKhiinvU6o7hO8EChQBqSNdc.LJOca85RK6XIUlQs?startTime=1587064131000

https://us02web.zoom.us/rec/share/j43IQgjbg-TKFgdaITCGHFeK5rntf70-0nVnzML9przasRw55mMtBeXE0x-fDHce.Wv55i74VusFAJbad?startTime=1585681205000

 

Yoga: 

https://us02web.zoom.us/rec/share/r4NzdrbdI06ipf0td-kPl0_y8cih-Z5ipXovz7W-njDY5pS9I8Gth_9C3P9F6ve_.zl_O1nFagifwFm2d?startTime=1585497399000

Butt and Gut

https://us02web.zoom.us/rec/share/lEHKvXeGt9yqPrjYlFDKDq3r90iLYMwbJ02sh-CfnMa_EvCEI8Rzl1-D6fAHCiZ6.4u64vmm1pcKSjYSb?startTime=1600974402000

https://us02web.zoom.us/rec/share/8DdpI3VluuqY2AAjpUo6BoWkgD_fwFA67NAJcEsbV0WJuE3dTDavb_8McMIKqOfY.O7jqj7KfZkVyuADy?startTime=1600369500000

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