Move and Hold Strength

Monday brings us a great strength workout!

Let’s stay focused on good quality training during the changing of the seasons!  If you have taken a break from training during the summer months, now’s a great time for a fresh start!

We have a few more classes on the Training Room Avon Schedule this week.  Sign up online or through the Zen Planner Member App.  This helps us with planning and scheduling.  If you have a difficult time registering, let us know and we can help.

Move and Hold Strength

60/30 x 4 or 5 rounds:

30 sec normal ranges of motion/ 30 sec static hold/ 30 sec rest

1. Squats:
2. Row
3. Supermans
4. Press
5. Ab:

Finisher: Pick 1 exercise:

• 30 easy / 30 sprint x 5
• examples include kettlebell sport, run, row, bike, JR, JJ, steps, etc…

Have a GREAT workout!  This one catches up to you and leaves you feeling at the top of your game all day!

TRAINING ROOM Home Video Workout Option:

1 minute work/  1 minute active recovery x 5 rounds (5 sets of each)

Your active recovery can be any abdominal work or light cardio.

1. Cleans or Single Leg Deadlift 
2. Push-Press or Push-Ups
3. Long Cycle or High Step-Ups

If you are training for Kettlebell Sport:

• Sets 1-5: One Arm Long Cycle or Two Arm Long Cycle easy
• Sets 6-15: Max effort!

Enjoy your Day!

Working out from home?  Here is Monday’s STRENGTH Workout: