If you didn’t already know, Mike (my hubby) and I own a gym in Phoenixville, PA. What you may not know is that we get up and start most of our days at 5am. We love our gym and love being with the awesome group of people that get up with us. And if you are not a morning person, you may be surprised by that a large majority of our members are in and out before 7am.
So every holiday season we contemplate, what should we do, have a workout or let everyone enjoy their family. And every year we decide based on what we hear from our members.
A couple of years ago we decided, we were going to workout with them. Which is not the norm, in general our workouts are meant to be saved for our own time not the time of our clients. However, special occasions, like a holiday it can be fun for us to workout together.
So in honor of the upcoming holiday, I would like to share with you what we did and maybe you can try it on your own or with a group of friends. Or if you are in the Phoenixville Area, and want to workout with us, we invite you to join us either Thanksgiving Day 9am or Black Friday 9am. Just send us an email and we would love to have you come on out to get in a good sweat shesh!
Make sure you warm up first, dynamic warm up that is… throw in some stuff that will move your joints and get those muscles ready to work. We recommend you foam roll as well, this helps with the warm up and gets you ready to work.
6 exercises 5 minutes per exercise, 8-10 reps per exercise, pick a weight that will be challenging at 8-10 reps, do as many rounds as you can in the 5 minutes (30 minutes total for the strength portion)
- Sandbag/Kettlebell Drag
- Pull ups (assisted or suspension pullups)
- KB Halo’s
- Reverse Lunges
- Push ups (vary on skill, medicine ball pass, clapping, on knees, etc)
Finisher: 5 reps 4 rounds light to medium weight (get your heart rate up)
squat thrust, bent over row/bicep curl/Overhead press
As always, be sure to make sure you get approval from your physician for any type of physical activity.
Have fun with this workout and love to hear how it goes.