AMRAP in 25 min on 2 four inch plates:

20 HK step-ups R
20 HK step-ups L
20 SL step-ups R
20 SL step-ups L
20 glute step-ups R
20 glute stup-ups L
20 uni band press R (H/M)
20 uni band press L (H/M)
20 LU band pull R (H/M)
20 LU band pull L (H/M)

Post number of rounds completed to comments. 

Daily Extras - 

  1. Perform step-ups on 15" riser. 
  2. Complete 20 box jumps to your riser between the presses and pulls.
  3. Continue for an additional 10 min. (35 min AMRAP)

Workout Notes:

  • Yep, again! We like to come back to a new workout within a few days of introducing it. It helps us get a little more experience with it before we put it away for 3-6 months.

  • A longer step back during the high knee step-ups will increase load on the glutes. Try it. 

  • Knee should raise above your waist each time. 

  • Keep your heel flat on the riser during SLSU. Lean forward a bit. Raise your leg sideways to the limit of your flexibility. 

  • Keep hips square during glute step ups. Shoulders too. Lean forward to incr load on both glutes. 

  • Keep the shoulders and hips square while pressing the band. Don't be limited by the weights suggested above. IF you can, go heavier. It's too heavy if you are using momentum (punching), or turning the shoulders/hips. 

  • Again, keep shoulders and hips square while pulling the band. No twisting. Elbow brushes your side with each rep. Squeeze through your shoulder blades. 

  • Thx to Kate R for another terrific workout. 

  • Don't forget HIGH FITNESS tomorrow! 

My Solution for FREE Gym Memberships/Cleaning Up the Environment

We are all about healthy, right? Wouldn't this mantra extend to our environment? I've always found it surprising that the gym industry isn't on the razor's edge of fostering a cleaner environment. 

We burn A LOT of calories at GPP. I've seen a demonstration (right) where a guy burned enough calories to generate .021 kWh in less than 2 min. It was enough to toast his bread!

How cool would it be if every gym in the world had machines that generated electricity via human powered machines? And how cool would it be if we then turned that new energy back into the grid? Not only would it help the environment by reducing noxious emissions, it might also generate revenue since, in most places, power companies are required to buy any legally created energy back from the producer. In this cool new world, gym membership fees wouldn't only be a thing of the past, folks might even be PAID to workout. Can you say "motivation?" 

Then again, why would we have to limit this technology to gyms? Wouldn't it be cool to have machines like this (below) in our homes? I know a lady who requires her children to earn their computer time (games, surfing the net) by being active. I don't remember exactly how it worked in her case, but each minute her children spent being deliberately active (loosely defined term here) earned them a few minutes of computer time. If we had tech like this (below again) kids could generate their own computer time. All they want!

The technology isn't quite there yet. From what I've read, it's terribly expensive (not so much the exercise equipment, it's the set up). It's also highly inefficient. But it looks like we are getting closer. Hopefully it won't be all that long until free/paid gym memberships are a reality!

LOVE this message. It should and DOES go well beyond free gym memberships. OUSTANDING!