WARMUP
2 ROUNDS
16 Toe Touch Jumping Jack
12 Glute Bridges
8 Tuck-Ups
4 Inch Worms w/ Push-Up
Into…
2 SETS
16 Cross-Body Toe Touch Jumping Jacks
6/6 Split Squats
8 V-Ups
4 Double Push-Ups to Pike
WORKOUT
5 SETS*
AMRAP x 3 MINUTES
4 Reps of Gym. Push**
8 V-Ups or Tuck-Ups
12 Walking Lunges
-Rest 1:00 b/t Sets-
*Pick up where you left off each round.
**Gym Push Options…
Push-Up
Pike Push-Up
Hand Release Push-Up
Handstand Push-Up
(Score is Total Rounds + Reps)
POST-WORKOUT STRENGTH
3 SETS
15-20 DB Hip Thrusts*
8/8 DB Goblet Bulgarian Split Squats*
1:00 Plank Hold
*Use box or bench to support.
-Rest As Needed b/t Sets-
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Today is our beloved Coach Shelley’s birthday! 🎉 We hope she has the best birthday day, month, year, and life ever. What a glorious day to celebrate one of our favorite people 💕
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #BirdtownBirthday
1 day ago
Hey there! Ready to crush it this weekend? Let’s hit those workouts hard and make each rep count! You’ve got this! 💪
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 days ago
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 💕
#BirdtownStrength #BirdtownStrong #RedefiningStrength #WeAreBirdtown #BirdtownBaby
5 days ago
Summer is a great time to prioritize fitness. Whether it’s 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
7 days ago
Trying to get your first pull up? Keep trying —you’re closer than you think! Every effort counts, and you’re building strength with every attempt. Need some help? Ask a coach to show you some drills. You’ve got this! 💪
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
1 week ago
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 you’re 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 💕
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
A great day to get after it! Happy Monday and hope to see you in class today! It’s a good one 🚲 🔥 🏋️♀️
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
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 you’re feeling physically, what workouts you’ve recently done, and how you mentally feel. There is no shame in going down in weight. Listen to your body and try using the workout’s stimulus to choose the appropriate weight. The coach will often say things like “you should be able to complete this lift in 2-3 sets”. 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
2 weeks ago
Invest in yourself today 🔥💪
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 weeks ago