Archive for the ‘Workouts’ Category

Coloradans are known for their shared love of a great workout and an even better beer.  Strength Train 4 Life  has paired with Dry Dock Brewing Company to provide local people the opportunity to enjoy both. Our motto is “Train Hard, Play Hard” and what a better way to do that than getting a workout in at a great brewery followed by their delicious beer.  Did we mention that beer you worked hard for will be discounted after the workout!?

Our first Brewery Boot Camp will be hosted by award winning Dry Dock Brewing Company at their North Dock location. Our total body workout will last one hour, enough to “earn” you a post workout beer…or two. Workouts are designed for any fitness level and we can accommodate limitations if needed. For the cost of $10 you get the a great workout and 15% off your tab post workout. To register use the link below or come a few minutes early the day of. For questions please contact us at 720-810-0230.

Brewery Boot Camp DD


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 Workout #4 is this Sunday, May 24th at 11:00am across from the Meadowood Recreation Center.
3054 S Laredo St, Aurora, CO 80013

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You can park in the south parking lot of the recreation center or on the street south of the recreation center.
Please feel free to bring your family or friends. There will be a babysitter on site if you would like to bring your children (we ask you donate $5 or so to our babysitter). Hope to see everyone there!!

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 Workout #3 this Sunday, May 17th, 2015
Location: next to Englewood High School
Time: 11:00am
Feel free to bring your friends and family to join in the fun. A babysitter will be on site to help watch young children. We ask you donate $5 if you have children to help fund our sitter.

Directions:

 Coming from the north:
         South on I-25 to the Hampden exit. Get off and go West (right). Go about 3.3miles to Clarkson Street and turn left. Immediately past the soccer fields take a right on Lehigh Street. 
    Coming from the south:
         North on 1-25 to the Hampden exit. Get off and go West (left). Go about 3.3 miles to Clarkson Street and turn left. Immediately past the soccer fields take a right on Lehigh Street. 
    Coming from the west:
         Head east on Hampden to Clarkson Street and turn right. Immediately past the soccer fields take a right on Lehigh Street. 

spartan race

 

Come join Team Strength Train 4 Life in the Colorado Spartan Sprint

Sunday, May 3rd, 2015.

Click here to Register with Team Strength Train 4 Life

Thursday – 3 days:
Warm-up: 10 minutes running
 
Workout:
½ mile jog
¼ mile sprint
30 push-ups
30 sit-ups
30 Squats
Repeat 30 times
 
5 minute walk to cool down
Stretch

spartan race

 

Come join Team Strength Train 4 Life in the Colorado Spartan Sprint

Sunday, May 3rd, 2015.

Click here to Register with Team Strength Train 4 Life

Tuesday – 5 days:
Warm-up: 1 minute jump rope
1 minute jumping jacks
1 minute high knees
1 minute butt kickers
Repeat twice
 
Workout:
50 Box jumps
50 Ice skaters
50 ab Toe touches
50 Overhead press (with band or DB)
50 Supermans
50 shoulder taps (plank Position)
 
5 minute walk to cool down
Stretch

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Sorry everyone! No workout today due to the weather. However, here is a easy workout to do inside today…
20 Squats
20 Push-Ups
20 Lunges each leg
20 Triceps Dips
20 Mt. Climbers
Have a great Sunday!
spartan race

Tuesday – 12 Days till race…..

Warm-Up: 10 minute run
Workout:
1 minute jog : 30 second sprint
Repeat 10 times
20 push-Up
20 Sit ups
20 Burpees
2 minute jog : 30 second sprint
Repeat 5 times
40 push-ups
40 sit-ups
40 Burpees
5 minute walk to cool down
Stretch

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Weekend workout #2 – near Englewood High School at 9:00am
Please see “Upcoming Events” for directions to the workout
Tips of the day:
#1 – Drinking water is essential to keeping your body and mind running. Shoot for half your body weight in ounces each day to stay hydrated.  Example: If you are 140lbs you should consume approximately 70 ounces of water per day.
#2 – Decrease your stress where you can! Stress can reek havoc on our bodies. During times of high stress our body triggers releases the hormone cortisol to help the body cope.  Higher than optimal cortisol levels can cause sleeplessness, added body fat especially in the abdominal area, sugar cravings, weight gain and metabolic syndrome. Find an activity that helps releave stress in your life. Activities such as yoga, swimming, reading (for fun), sauna, Pilates and walking are just a few of the great activities to help you decrease stress.

One of the hardest things trainers compete with outside of diet is vacation! Now I love vacation just as much as the next person, however, when it comes to my clients’ goals it can be a sabotage.  Here are two workouts that can be completed when you are not at home!
5-10 minute warm up on a treadmill/elliptical/bike or do pretend jump roping, jumping jacks, or mountain climbers.
  • 10 Step-ups on each leg
  • 12 Chest Press on ball with 5lb weights (Use the edge of the bed and ensure your abs are tight)
  • 12 Bent Over Rows with 10lb weights
  • 10 Lunges on each leg
  • 15 Bicep Curls with resistance bands
  • 15 Tricep Pull Downs with resistance bands
  • Plank for 60 seconds
Repeat 3 times
*** Use water bottles or soda cans for additional weight, and a chair or bed for a bench.