We had a great session in Forrest Park this past Sunday.  4 Miles up Leif Erikson trail, just over an hour.  Arlene set the pace early, while Susan and I worked on improving speed by doing interval sets of jogging/walking. Nice work gang!  

Today is Friday and it’s one of the first nice sunny days we’ve had in Portland, OR in what was a VERY long wet winter….again! Get outside today everyone. Sunshine is like instant energy increase for all of us and a mood enhancer.  Even take a 5 min break if you can just to get outside, walk around the block, etc.. Today: 100 push ups and 100 squats and 50 pull-ups.  With a weighted vest this time (12lbs only). In honor of “Flyday” Friday…100 cable flys at 20lbs!

How many push ups can you do in 5 minutes? Today was Day #1 for me: 97 was my count.

It’s almost here…the weekend.  It’s going to be great weather, so as always, we encourage you to get outside and do something…ANYTHING that involves movement.  Hiking, gardening, running, walking around the neigborhood, going to the park and playing around with the kids, bike rides, or – in honor of this week’s EARTH DAY – volunteer with SOLV to clean up our parks and rivers (http://www.solv.org/?kgw) .

Jump rope: 20 DU(double-unders) or 50 normal skip 10 burpee’s with a push up repeat 5 times with as little rest as possible Try to complete in under 10 minutes

For Total Time…. 25 body squats 25 push ups (on the knees for women after you fatigue with toes on the ground) 25 Kettle bell swings (30lbs for men, 20lbs for women) 50 pull/jump ups 50 sit ups on the ball 125 reps total – repeat 2 times for Total time