WOD: Monday June 1, Strength

We are back to school this week, but will keep the blog posted with activities for you to continue to do at home.

Monday:  WOD = Today's Strength workout is brought to you by former RSS grad, Beth Granstrom. 
Beth Granstrom, known as not just a Nordic Skier in our small town but also as a Aquaducks swimmer and coach.  She has not just Aquaducks swim records but a few provincial records for swimming under her belt too.  She has also medaled at the National level for Nordic skiing.  Currently Beth is training at the Alberta World Cup Academy for Nordic skiing and skiing on the BC ski team while studying sciences at the University of Calgary. 

Here's her favourite strength workout:
10 min aerobic activity - run or bike for warm up.

Strength - Repeat each set of two exercises 3x (finish one set before moving onto next)

1. Goblet Squats - use any appropriate weight you can find around the house. 10x
2. Push ups - start doing full push ups but then move to knees as needed. 10x

1. One leg squats - start on one leg and sit down onto a chair and then stand up again. 10x per leg
2. Dips - 10x

Core - hold each exercise for 45s with 15s rest, repeat 2x
1. Leg raises
2. V-sits
3. Russian twists
4. Superman plank - in plank position raise opposite arm and leg

OR try the Darabee "Gargoyle" workout, because who wouldn't want to do a workout called "Gargoyle"!!!?  https://darebee.com/workouts/gargoyle-workout.html

Need a video for motivation try this strength work it has a beginner, intermediate and advanced version.