GROUP WARMUP
:30 Bike or Ski
5 Plate squats (tempo: 3 sec down, 3 sec hold)
10 PVC lift-offs
5 Bent over dumbbell ‘Y' raise
McGill Big 3
MOVEMENT PATTERN REINFORCEMENT
Circuit 1: PRESS
3 sets -
:20 Box stretch
:30 Overhead yoke hold (modify: barbell)
5 Low seated kettlebell press
Circuit 2: SQUAT
3 sets -
:20 Frog stretch
5 Dual kettlebell front rack squat with 3-second pause at bottom
8 Each leg rear elevated split squat - body weight
Circuit 3: PULL
3 sets -
10 Banded pull-aparts
5 Scapular pull-ups www.youtube.com/watch?v=icD6a_JcCbQ
5 pause ring rows (pause at top)
5 Barbell bent over row (3-sec pause at top)
AIR BIKE THRESHOLD TRAINING
3 rounds:
15/12 Calorie Air-bike
*rest is 2:1; double the time it took to finish
HAPPY BIRTHDAY ROSANNE MOLER!
REMINDER: New Time for Sweat on Saturday! Starting this Saturday, Sweat will be offered at 8 AM. Please note that we also have a Functional Fitness class at that time, so will be sharing the gym.
Food for Thought Friday - Food and Acne
There is a strong correlation between diet and acne. Struggling with not-so-great skin? Avoid a high-sugar diet, consider supplementing with zinc, get plenty of fiber, drink lots of water, and eat a ton of fruit and vegetables. Other considerations are avoiding dairy and gluten. Last, but not least, use natural cosmetics and laundry detergent.
