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Conditioning Club

October 2016 - W4/D2

SPARTAN WEDNESDAY!!

Do each exercise for one minute each. Rest for 30 seconds in between.

Push-ups
Pullover sit-ups
Plank hold
Dumbbell squat jumps
Lateral hops
Wide mountain climbers
Skater jumps
Flutter kicks
Press jacks
Burpees

Rest for 2 minutes. Then repeat 1-2 more times!

Don't forget - the Power Jam Fitness Spartan Race Team is recruiting! If you want to join us on Sunday, December 11th in Castaic, just let me know and I'll give you the 411!

 

October 2016 - W4/D1

It's time to re-do your OCTOBER FIT TEST to see how you've progressed this month!

As a reminder, this workout is called THE CRUSH. It consists of five exercises:

Push ups
Squats (mind your form and range of motion - chest up, hips back, knees push out rather than buckle in, and hips go as far down as possible, aiming to have your butt go below your knees if you can)
Burpees
Forward lunges (back knee bends deeply, touching or nearly touching the ground)
V-ups
.
Round 1: Do all exercises for 6 reps each
Round 2: Do all exercises for 10 reps each
Round 3: Do all exercises for 14 reps each
Round 4: Do all exercises for 20 reps each

Buy out: 100 jumping jacks

Be sure to start a stopwatch right before you start the workout and note the time on the stopwatch when you finish your jumping jacks. Post your new time along with your initial Fit Test time on the Facebook group. I encourage you not to look at your original time before doing this so you can get an honest assessment of your progress!

October 2016 - W3/D2

Happy Spartan Wednesday!

Here's your Spartan Wednesday workout of the day:

Do the following exercises for 20 reps:

Burpees
Dumbbell jumping lunges
Push-ups
Rows of your choice depending on what you have available (e.g. bent over dumbbell rows, cable rows, ring rows, TRX rows)

Then repeat everything above for 18 reps, then 16, 14, 12 and 10 reps.

October 2016 - W3/D1

Today's workout is called INTERVALS OF DESTRUCTION! Each set has two exercises - one you will do for 45 seconds and one you will do for 30 seconds. You get a 15 second break between the first and second exercise, and a 30 second break before moving on to the next set. There are a total of 3 sets - once finished you can repeat 2-3x as time allows!

Intervals of Destruction

Set 1:
45: Alternating cross lunge w/ bicep curls (alternate legs with each rep)
15: Rest
30: Weighted jump squats
30: Rest

Set 2:
45: Dumbbell bent over row to reverse fly
15: Rest
30: Plyo froggers
30: Rest

Set 3:
45: Dumbbell thrusters
15: Rest
30: Press jumping jacks
30: Rest

October 2016 - W2/D2

Hooray! It's SPARTAN WEDNESDAY!

Today's workout will alternate between a heart rate elevating cardio exercise and a strength exercise. With the cardio, if you have a jump rope, you will do that every time (and you will do it a LOT). If you don't have one, you will alternate between two different cardio exercises.

Everything else is pretty self-explanatory. If you aren't tired at the end of this, first of all, holy wow? And secondly, feel free to repeat!

100 jump ropes or 50 jumping jacks
10 push-up to plank row (to modify, do push-up on knees)
30 second rest
Repeat 3x

Rest 1 minute

1 min jump ropes or 50 skater jumps
20 dumbbell burpees
30 second rest
Repeat 3x

Rest 1 minute

100 jump ropes or 50 jumping jacks
20  dumbbell thrusters
30 second rest
Repeat 3x

1 min

100 jump ropes or 50 jumping jacks
20  straight leg sit-ups
30 sec rest
Repeat 3x

Ready to join Team Power Jam Fitness at the SoCal Spartan Sprint in December? Reply to this email and I'll give you the lowdown on the latest discounts! DOOO EEEET!

October 2016 - W2/D1

It's Week 2 - let's do some balance training! I know single leg/single arm workouts tend to be pretty popular on Functional Training Week, so I figured we'd just start right off with one!

ONE ARM/ONE LEG BALANCE WORKOUT
Single leg squat to row and press (15 per leg/arm)
Shoulder taps (20 reps - both sides = 1)
Single leg walk out to push-up (8 per leg - put knee down for push-up portion if necessary)
Plank row to rotation (15 per side)
Skater jumps (20 reps - both sides = 1)
Single leg tricep dips (15 reps per leg)
Pistol squats (alternating - 12 total), either free-standing or modified. **This is a challenging movement, so choose the variation that makes the most sense for where you're at (or based on what tools you have available). Here are some videos: bench pistol, TRX pistol,  pistol variations
Bird dogs (20 reps per side)
Side plank hip dips (15 reps per side)


Repeat 2-3x depending on available time!

October 2016 - W1/D2

Oh hey, it's SPARTAN WEDNESDAY! Spartan Wednesdays consist of tough workouts designed to challenge and train you for the rigors of the Spartan Race. Team Power Jam Fitness is once again running the Spartan Sprint on Sunday, December 11th.  If you're not racing with us, consider it an extra solid challenge for your week. And if you are, hopefully it will help you prepare for the race. If you do this workout and feel extra inspired to join Team Power Jam Fitness at the Spartan Race, you can still sign up! Just email me and I'll give you instructions as well as give you details on any current discounts I know of at the moment.

SPARTAN ENDURANCE + STRENGTH!

For this workout, you will time yourself from beginning to end. You will repeat this set twice and time both sets to see how they compare. The goal is to at least come in with consistent times. You get bonus points if you beat your first time the second time through!

25 push-ups
25 dumbbell squat thrusts (have dumbbells in hands throughout movement)
20 mountain climbers (each side = 1)
10 dumbbell squat jumps
20 dumbbell lunges (each leg = 1)
10 dumbbell thrusters
20 flutter kicks
10 lateral hops (both sides = 1)
1 minute of jump rope or jumping jacks

Rest three minutes then repeat.

October 2016 - W1/D1

Welcome to OCTOBER!!

I'm excited to start another kick-ass month of workouts. And with a new month comes a new Fit Test!

As a reminder, PJFCC workouts do not include a warm-up, so be sure to spend a few minutes warming up on your own. If you need some guidance, click HERE for a video showing some basic warm-up exercises. This can also be found pinned to the top of the Facebook group!

And now, your OCTOBER FIT TEST!

This workout is called THE CRUSH. It consists of five exercises:

Push ups
Squats (mind your form and range of motion - chest up, hips back, knees push out rather than buckle in, and hips go as far down as possible, aiming to have your butt go below your knees if you can)
Burpees
Forward lunges (back knee bends deeply, touching or nearly touching the ground)
V-ups
.
Round 1: Do all exercises for 6 reps each
Round 2: Do all exercises for 10 reps each
Round 3: Do all exercises for 14 reps each
Round 4: Do all exercises for 20 reps each

Buy out: 100 jumping jacks

Be sure to start a stopwatch right before you start the workout and note the time on the stopwatch when you finish your jumping jacks. Post that time as your initial Fit Test time on the Facebook group. Push yourself - it's important to set the bar high from the start so we can really see your progress when we do this workout again at the end of the month!

 

 

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