Fresh off the presses, it’s the first issue of BREWERBODY MAGAZINE!
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Bonus Holiday Workout.
Try this 12 Minute AMRAP. AMRAP means “As Many Rounds as Possible” in a given time frame. How many rounds of the following can you get in 12 minutes?
100 jump rope
10 cleans + presses
10 push-ups
200 jump rope
20 cleans + presses
20 push-ups
300
30 cleans + presses
30 push-ups
How many rounds did you get?
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A holiday weekend EMOM workout. EMOMs (Every Minute on the Minute) feel great at first and get more and more challenging with each round. Your task is to finish a set of movements within 60 seconds. If you finish early, you rest, and start again on the next minute. So, if you finish 10 squat thrusts and 8 burpees in 40 seconds, you get 20 seconds of rest before you begin again. For this particular EMOM, we have three sets of exercises you’ll repeat four times, equaling 12 minutes of work. Here’s how it works:
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Grab a timer and complete the 10 squat thrusts and 8 burpees in under a minute. Rest until minute two begins and then complete the second set of exercises (mountain climbers, shoulder taps, push-ups). Finish those and rest until minute 3 begins and complete the swings and squat jumps. Rest until minute four and begin at the top of the poster with the squat thrusts and burpees. Keeping going until you have completed four rounds (12 minutes). Want to keep going? GO FOR IT! Complete 5 or 6 rounds. Need to modify? NO PROBLEM. It’s YOUR workshop so make it work for you, keeping it challenging.
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Had about twenty minutes in between class and clients the other day so I went all in for a quick workout. Committing to even 20 minutes of movement a few days of the week is better than no movement at all.
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HAPPY BREW YEAR’s EVE! Here are TWO workouts to bring in 2020 - one bodyweight only and one that use some kettlebells. How are you going to make 2020 the most POWERFUL year yet?
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Never Miss a Monday Workout. And now you never have to. Check out my favorite bands, @beforcebands. They have got you covered with thin bands, thick bands, resistance bands, even sliding disks. What are your favorite band exercises? Bonus points to anyone who says Sally. Here’s the link to purchase the bands: https://bforcebands.com/?rfsn=2750189.033114&utm_source=refersion&utm_medium=affiliate&utm_campaign=2750189.033114
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Squeezed in a quick workout between class and clients this week. I try to pick one of two pieces of equipment and maximize the exercises I can do with them.
What are your favorite battle rope and sliding board movements?
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BUTTOBER is BACK! 🍑🔥🍑🔥🍑🔥 It’s time for my annual October challenge and this year I have prizes! This challenge focuses on squats and anyone who takes my classes knows they are one of my favorite movements. Throughout the month, I’ll be sharing different squat variations as you’re building up to 250 squats in a day. Here’s how to enter the challenge: post an Instagram story showing your daily squats and tag @brewerbody and #buttober. Every entry earns you another chance to win an official Brewerbody hoodie or some workouts on the go. Tag a friend to join the challenge with you.
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Quick TRX workout in NYC. I always travel with some light and small fitness tools. The TRX can be used just about anywhere and can give you a full body workout in as little as ten minutes. What’s your fave TRX move?
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Managed to get in a last minute wine 🍷 cellar (what I call the core) workout before knee surgery. Follow along and let me know how it goes. (And watch through to the very end. 😂)
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I like calling the core/abdominals the “wine cellar.”
I incorporate movements targeting the wine cellar in all my classes and personal training sessions. If your core is not strong, you’ll be less stable and won’t be able to perform most activities at your fullest potential. Also, if your core area is weak, you’re more likely to suffer from back pain and have poor posture. A few minutes of core work a day can reduce and prevent these issues.
Here are a few exercises I performed with my client, Noelle, this morning. To perform these on your own, aim for 2-3 sets of 15-20 reps.
Read MoreMARCH MADNESS #BREWERBODY STYLE. It’s that time of year. Hope all your brackets are ready. 🏀 Who do you have winning it all? Here’s a new kind of bracket. The following is the most challenging way to complete the bracket, but keep reading for alternative ways to complete it.
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