Wednesday Home Workout

May 13, 2020 / 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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Thursday Group Strength and Conditioning

May 7, 2020 / By j0ssy
It’s already Thursday and we are back with challenging workout. Don’t have a barbell? No worries, you can use a DB or KB instead. Thanks for following along and have a wonderful day campers! Thanks Courtney and Steve for providing home workouts for our members! xoxo


1-2-3-4-5-6-7-8-9-10
Power Snatch
Lateral Burpee over equipment
This is a ascending ladder: how it works is you will do 1 Power Snatch and 1 Lateral Burpee then  2 Power Snatch and 2 Lateral Burpee all the way up to 10!
For snatch you can use barbell, kb or dumbbell! Aim for a load that you can do in 1-2 sets. Lateral Burpee is done next to your equipment then you jump over equipment sideways.
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Wednesday Home Workout

May 6, 2020 / By j0ssy
Wednesday’s home workout is all about the upper body. Minimal equipment required for this one. If you have a suspension trainer like a TRX, or pull-up bar that would be ideal, but you can sub with a set of dumbbells.
My goal during quarantine has to focus on quality of movement and not so much intensity. I am moving to feel good and give me a sense of accomplishment during these strange times. Listen to your body and keep moving! Miss your faces xoxo
I did 5 rounds:
20 side plank rotations on hand. If your wrists bug you, you can do these on your forearms too
10 rows or pull-ups. You can use a suspension trainer like me, or sub with weights and do dumbbell rows.  (last video)
10 Bench dips – fingertips pointing out to the sides, and keep those shoulders externally rotated and don’t let your elbows flare out.
3 Wall Walks – smooth and steady. Stay hollow!  You can do 5 inchworms, with a pushup if the wall walks are too much
If you are enjoying these workouts and not a member… Feel free to donate paypal jocelyn@pdxtrength.com  all proceeds go to pay for our coaches to stay on payroll!
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