On Wednesday, use weights, or just body weight for this strength session.
Most of our sessions can be done with weights, body weight or even a combination of both.
There are many ways of postioning the body to create more difficulty or to make things easier if needed.
Bands are ALSO a great strength tool!
Therefore, try using them when they are an option in the session.
Resistance with bands is accomodating, which means as you push against the band, the resistance increases (making it more difficult)
Bands are also fantastic for assisted stretching like this…
By the way, your body doesn’t know the difference between the different types of weights (kettlebells,dumbbells, sandbags, medicine balls etc.)
As always…
Please let us know if you have any nagging body parts that need to be addressed.
Don’t work through PAIN….
Discomfort is a different story.
As a result, progress is made outside the comfort zone.
If you feel that you are NOT achieving the results you want, push a little harder.
Need help with this?
I’m sure we can accomodate you.
In other news,,,
Overhead pressing may cause some shoulder discomfort, so that movement can be adjusted to either landmine presses or different (shoulder freindly) push up options.
Remember, we are ALWAYS looking out for your best interest.
Ask questions and voice your concerns…
The gym is designed to make you better!
Don’t forget to sign up for ROW for HOPE half marathon indoor rowing competition.
ALL proceeds will be donated to the JAG Fund for brain cancer research in memory of Kathy Milkowski.
Go here to register for ROW for HOPE
Here’s your kettlebell or body weight strength circuit for Wednesday!
Complete 4 rounds
Take a minute rest between rounds.
Work for 20 seconds / hold the position for 10 seconds
- Clean / rack hold
- Press / overhead hold (you can also use the landmine)
- Split squat or reverse lunge / hold at 90 degrees
- 1 arm Row / hold at the top
- Walkout / hold a plank
NO weight options
- Body weight hinge or hip bridge
- Push ups
- Split squat or reverse lunge (no weight)
- Single arm ring row (assisted)
- Walkout
Finisher: 20/10 x 2 rounds
- Drop squat
- Mountain climbers
- skaters
- Squat thrusts
- Run in place
Let’s have a great middle of the week!
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