1) Partner Medicine Ball Drills 10-12 minutes

2) Complete the following exercises every 2 minutes for 10 rounds:

-Speed Rows 8/8
-Mountain Climbers 10/10
-Squat Thrusts 5-8
-Kettlebell Swings 12
-Vertical Ball Jacks 10

Posted by Pamela | in Chestnut Hill Fitness, Mt airy workouts | No Comments

It’s the weekend folks and we’re closing in the start of summer and Memorial Day weekend. Get your butt in gear and get into the gym, stay smart with your nutrition and get adequate rest. Amp it up in the gym for the big weekend.

Friday’s Workout

1a Racked Step Up 4 x 5/5
1b Tight Band Rotations 4 x 15/15
1c OH Walks 4 x 2/2 lenths

2a Ring Pull Throughs 4 x 8/8
2b Stability Ball Exchanges 4 x 10
2c Suitcase DL 4 x 5/5

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Choose a weight that is challenging for you but also one you can continue to use for the entire set. Aim to do the same number of reps in the same amount of time each round.

Every minute on the minute for 6 minutes complete the following. Rest 1 minute between exercises.

1) Lateral Bounding 8-10 reps per side

2) Two Hand KB High Pulls 10-15 reps

3) Push Press 8-10 reps per side

4) Walkout Plank 8-10 reps

5) Janda Sit Ups 8-12 reps

Posted by Pamela | in Chestnut Hill Fitness, Mt airy workouts | No Comments

Today’s middle of the week workout is a nice blend of body weight and weighted exercises combined at a tough interval.

Complete each exercise for 40 seconds, rest 20 seconds between exercises, complete a total of 5 rounds of:
-Sit Throughs
-Jump Rope
-Wall Ball
-Side Plank
-Bent Over Row
-Band Pull Aparts

Posted by Pamela | in Chestnut Hill Fitness, Mt airy workouts | No Comments

Thank you again to all those who participated, either by rowing or donating or both, in this past weekend’s Row-A-Thon to support the American Cancer Society. Donations and pledges are still making their way in, but we have currently raised $1370 for a 90 minute event! Congratulations and great work to all of you! Thank you.

Tuesday’s Workout

1a) Hand to Hand Swings 4 x 20
1b) Upper Body Step Ups 4 x 10/10
1c) Garage Run 4 x 1 (spring the straight)

2a) Knees to Elbows 4 x 8
2b) Turkish Get Ups 4 x 3/3
2c) Full Contact Twists 4 x 8/8

3) Double Block Run

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I hope that all our Moms had a wonderful Mother’s Day yesterday, and that you were able to do whatever it was you wished to do!

1 – 5 minutes of:
DB Snatches or Box Jumps
switching and resting as needed

2a – Front Squat 4 x 8/8
2b – Press 4 x 8/8
2c – Ring Row 4 x 8

3a – Pull Ups 4 x 5
3b – Push Ups 4 x 8
3c – RDL 4 x 8

Posted by Pamela | in Chestnut Hill Fitness, Mt airy workouts | No Comments