05/19/2024 Sunday’s Workout
by Ana Liston
WARMUP
AMRAP X 10 MIN
30 Jumping Jacks
8/8 Single Leg Leg Lifts*
10 Tuck-Ups**
6 Tempo Push-Ups (30X0)
6 Scap Pullups
6 Knee Raises
*Sit upright on the floor with legs in front of you w/ hands at the side to act as support. Point the toes away from you on one leg and lift the leg up into the air and control it back down. Complete 8 reps on one side 8 on the other.
**RND 2 complete V-Ups.
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 15 MINUTES
7 Toes to Bar
7 DB Push Press (Athlete Choice)
*P1 works while P2 completes Max Cal Row, Bike, or Ski. Once P1 completes a full round partners switch.
(Score is Total Cals)
SOLO OPTION
FOR TIME
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Knee Raises*
DB Push Press (50/35)
*Option to perform Toes to Bar or Toes to Something
(Score is Time)
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![***๐ก๐๐ช ๐ฃ๐ฅ๐ข๐๐ฅ๐๐ ๐ข๐๐๐๐ฅ๐๐ก๐*** ๐ฆ๐ช๐๐๐ง ๐๐ถ๐๐ต ๐๐ผ๐ฎ๐ฐ๐ต ๐๐ฎ๐ @ ๐ด:๐ฏ๐ฌ๐ฎ๐บ ๐ง๐๐ฒ๐๐ฑ๐ฎ๐๐ ๐ฎ๐ป๐ฑ ๐ง๐ต๐๐ฟ๐๐ฑ๐ฎ๐ ๐๐๐ฎ๐ฟ๐๐ถ๐ป๐ด ๐๐๐น๐ ๐ญ๐ฒ๐๐ต
Have you been wanting to try out Birdtown Strength Gym but feeling a bit intimidated by the barbells and gymnastic movements? This class is perfect for you!
This new class is an 8-week program designed for the beginner athlete. Over the course of 16 classes of SWEAT you will be introduced to many exercises and movements. With the small class size, you will be getting individualized training every single day from a certified coach. As the course progresses, the first few classes will be basic movements that we build upon, depending on your personal fitness, and the exercises will get more technical as the class moves.
Please reach out to us with any questions about the program, pricing, and to sign up. Spaces are limited!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #SWEAT](https://birdtownstrength.com/wp-content/uploads/2024/06/449694911_18444610366062194_9120185959831571596_n.jpg)
![Today is our beloved Coach Shelleyโs birthday! ๐ We hope she has the best birthday day, month, year, and life ever. What a glorious day to celebrate one of our favorite people ๐
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #BirdtownBirthday](https://birdtownstrength.com/wp-content/uploads/2020/08/449121191_18443956351062194_8143000895485810831_n.jpg)
![Hey there! Ready to crush it this weekend? Letโs hit those workouts hard and make each rep count! Youโve got this! ๐ช
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio](https://birdtownstrength.com/wp-content/uploads/2020/08/449366024_18443820808062194_6389546495674516702_n.jpg)
![So happy for Coach Spencer and Maddison for becoming parents and welcoming precious Elaine into the world. The Birdtown Strength community is so happy for you all ๐
#BirdtownStrength #BirdtownStrong #RedefiningStrength #WeAreBirdtown #BirdtownBaby](https://scontent-den2-1.cdninstagram.com/v/t51.29350-15/449133834_1234192827990989_7337509611809335416_n.jpg?_nc_cat=104&ccb=1-7&_nc_sid=18de74&_nc_ohc=YT9DWWpEreMQ7kNvgEmu6N-&_nc_ht=scontent-den2-1.cdninstagram.com&edm=ANo9K5cEAAAA&oh=00_AYA-owtowC0B_NGnhp8PvYh78IzMOK4zcBM16S_JxMqQlg&oe=668A0DFE)
![So happy for Coach Spencer and Maddison for becoming parents and welcoming precious Elaine into the world. The Birdtown Strength community is so happy for you all ๐
#BirdtownStrength #BirdtownStrong #RedefiningStrength #WeAreBirdtown #BirdtownBaby](https://scontent-den2-1.cdninstagram.com/v/t51.29350-15/448948634_337365882799779_6316643145065036798_n.jpg?_nc_cat=102&ccb=1-7&_nc_sid=18de74&_nc_ohc=3TjFNSHu7EUQ7kNvgG3C-R8&_nc_ht=scontent-den2-1.cdninstagram.com&edm=ANo9K5cEAAAA&oh=00_AYABK4Vw8P4A8XL8VZuJx2lBpagHL6DPezUvev3f5syuDA&oe=668A18FB)
![Summer is a great time to prioritize fitness. Whether itโs indoor workouts at Birdtown Strength or outdoor activities like swimming, hiking, or biking. Finding time to stay active boosts both physical and mental well-being.
Having your week planned out and signing up ahead of time for workouts on ZenPlanner can help you stay accountable. How do you plan to stay active this summer?
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio](https://birdtownstrength.com/wp-content/uploads/2020/10/448993144_363274086784309_4101229598856401395_n.jpg)
![Trying to get your first pull up? Keep trying โyouโre closer than you think! Every effort counts, and youโre building strength with every attempt. Need some help? Ask a coach to show you some drills. Youโve got this! ๐ช
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio](https://birdtownstrength.com/wp-content/uploads/2024/06/448809378_813692500730862_2308672951766596625_n.jpg)
![HYDRATE! HYDRATE! HYDRATE! This week has been pretty warm in the gym. Make sure to be drinking that water all day but keep in mind if youโre in the heat, you probably need to up your intake!
The free popsicles in the freezer are a nice post workout treat that cool you down and give you some quick sugar to help you recover quicker ๐
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio](https://birdtownstrength.com/wp-content/uploads/2024/06/448525850_759120619709983_3920681257698472934_n.jpg)
![A great day to get after it! Happy Monday and hope to see you in class today! Itโs a good one ๐ฒ ๐ฅ ๐๏ธโโ๏ธ
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio](https://birdtownstrength.com/wp-content/uploads/2024/06/448581122_485351453853301_1752935995218156833_n.jpg)
![We love seeing these varied weights! How much you lift is individual to you but it can also change day-to-day based on how youโre feeling physically, what workouts youโve recently done, and how you mentally feel. There is no shame in going down in weight. Listen to your body and try using the workoutโs stimulus to choose the appropriate weight. The coach will often say things like โyou should be able to complete this lift in 2-3 setsโ. If the weight is too heavy you, it could take 4-7 sets. You might need to strip some weight or rest a bit before performing the lift again.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio](https://birdtownstrength.com/wp-content/uploads/2012/10/448541499_2193882140953879_1628410497992004452_n.jpg)
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