Videos by Powerfit Personal Training in Rohnert Park. -Daily home workouts on I.G. @ PowerfitMembers -Health and Str Classes: 6am 9am 5:30p
Weightloss Challenge
Starts at Powerfit Tomorrow!
6am, 9am, and 5:30pm
Throwdown Thursday π₯πͺπ½π―
Enjoy our throwdown Thursday workout brought to you by @mj_fitness23 ποΈββοΈπ₯πͺπ½
Warm Up 2x
10 bootstrapping
10 kneehug SL RDL
10 Commando's
strength
4x6 bench press
4x10
DB chest fly
DB skullcrushers
accessory 3x
10/10 Bulgarian ss
10/10 monster walks
20/20 donkey kicks
20/20 fire hydrants
finisher
EMOM #1 4x
30s plank into 20 shoulder touches
EMOM #2 4x
30s glute Bridge into 15-20 hip thrusts
#PowerfitPersonalTraining #rohnertparkfitness #sonomacountyfitness #ThrowDownThursday #BenchPressThursday #benchpress #legday
Fitness Friday 5/21 ππ―
Happy Friday Powerfit people!! Come join us in person for our outside fitness classes Monday thru friday @ 6am, 9am, and 530pm. If you can't join us in person feel free to follow along at home and let's get moving π€π―
Warm Up x2
200m
10 bootstrapping
20 shoulder touches
strength
4x8 hip thrusts
4x 20/20
donkey kicks
elevated class
accessory 3x12
rolling push ups
z press
supine around the worlds
finisher 2-3x20
DB plank pull through
plank up downs
kickouts
fire hydrants
#fitnessfriday #PowerfitPersonalTraining #hipthrusts #flexfriday #sonomacountyfitness #rohnertparkfitness
Throwdown Thursdayπ₯πͺπ½β‘
@mj_fitness23 With today's throwdown Thursday killer π₯π₯
Warm Up x2
10 side to side blast offs
10/10 toy soldiers
10 around the worlds
strength
4x8 bench press
4x
10 supine paloff press
10/10 triceps kickback
accessory x3
15 HS curls
15/15 lateral leg lifts
30s/30s SL glute Bridge
6-9 AMRAP
10 Goblet squat clean to press
10/10 discus swings
10 bear crawl walkouts
#PowerfitPersonalTraining #sonomacountyfitness #ThrowDownThursday #rohnertpark #BenchPressThursday
Tabata TUESDAY π₯ππΌ
@mj_fitness23 with some heat for another tabata Tuesday here at Powerfit. Come see us in person or follow along wherever you π€π₯
Warm Up x2
-10/10 page turns
-10/10 sumo squat side lunges
-10/10 birddogs
Strength 12min AMRAP
-4-8 pull ups
-8/8 concentration curls
-8/8 SA DB Snatch
-8 DB URR
Accessory 3x
-10/10 Bulgarian SS
-20 HEAVY Calf raises
-20 Wall sit calf raises
Finisher 6-9min AMRAP
-20 Rainbow Slams
-20s (R) side plank --> 20 (R) side hip dips
-20s (L) side plank --> 20 (L) side hip dips
#PowerfitPersonalTraining #Powerfit #tabatatuesday #rohnertpark
Whooo! Barbell Hip Lift Friday ππ₯π₯π§‘ππΌ
#fitnessfriday #freshFiday #fridayvibes
warm up:
200meter run
100 hip march
Strength:
Barbell Hip 4x10 ππ₯π₯π§‘ππΌ
pulseup 15
side crawl 10
side shuffle 10
Accessory:
Staggered Stance Shoulder Press 8/8
Alternating Skull π crusher 8/8
Grape π vine Shuffle πββοΈ 8/8
Finisher: 2 , 4 , 6 , 8 , 6 , 4 , 2.
Renegade row
V-up
jumping Lunges
#LiveLoveLift
#livewithpower#livewithpurpose
#funkedupFriday #Powerfit #PowerfitPersonalTraining
JL lighting up Throw Down Thursday β‘
#BenchPressThursday #ThrowDownThursday
warm up: 2x30
Skaters
Birddog
Candles π― stick
Strength πͺ 4x10
Barbell Bench Press
DB chest flys
Roll outs or pike planks
kneeling 1-arm snatch
Accessory 3x10 (Heavy)
1-arm squat (5/5)
1-arm lunge (5/5)
1-arm swing (8/8)
Finisher AMRAP x20
curb hops
crunch
superman
Donkey kicks
kuckouts
flutter kicks
#tuesdayvibes #PowerfitPersonalTraining
#positivevibes #Powerfit #livewithpower
#LiveLoveLift #rhonertpark #california
Tabata Tuesday 5/11
Happy Tuesday!! @mj_fitness23 with another fire workout for you to follow along at home. Make sure to tag us with your tabata Tuesday workout selfie #powerfitpersonaltraining #livewithpower #TabataTuesday
Warm Up 3x
50 jump rope
10/10 downdog opp toe touches
10/10 deadbugs
strength 12 min AMRAP
4-8 pull ups
8/8 1/2 kneeling Philly press
8 diamond push-ups
8 skull crushers
accessory 8 min EMOM
8 HEAVY KB RDL + 8 thrusters
finisher 3x
100 jump rope
30s R side plank
50 mtn climbers
30s L side plank
@mj_fitness23 with #freshFiday π€©
#funkedupFriday #fitnessfriday #funfriday
warm up: 3x20
bent over twist
child's pose + Cobra
kneeling hip thrust
strength πͺ 4x 6,8,10,12
bent over close-grip row
birddog
W pull bent over fly
accessory 3 x 12
cyclist squat
kick outs
pistol squat with heel π lift
finisher 3x20
side plank oblique crunch
3 step lateral bear crawl
hollow hold rows
#livewithpurpose #LiveLoveLift #livewithpower
#ThrowDownThursday #thursdayThrowDown
coach JL with the Thursday Energy π
Warm-Up: x1 π‘
30 arm circles
30 calf raises
then:
1/2 tabata curb hops
1/2 tabata power skips
Full Tabata weighted crunch
Strength πͺ 4x8
push ups
cong press
alternating 1 arm swing switch
Accessory π 4x15
KB swing 2 hand swing
Superman lits
Leg lifts
Finisher π
7,6,5,4,3,2,1.
Burpees
Pulse ups
Bonus π€―
100 DB curls
100 π₯ Hydrants
#thursday π€© #livewithpower #powerfit #train #Training #personaltraining #whooo #letsGo #love #live #fitness
#thankyou @john_logan_coots
Rafike Abdo with Rotation Wednesday πͺ
#whoopasswednesday β‘
warm up: 3x10
Cossack squat with twist
Rainbow π slam
strength: πͺ 3x10
reverse lunge with twist
single arm single leg floor press
curtsy press
single leg deadlift
accessory: x 3
kneeling upright row 12
balance + forward lunge with halo 8/8
kneeling x body snatch + windmill 8/8
finisher: x3
standing chops 12/12
palof rotation 10/10
side v-ups 12/12
#whoopasswednesday #wednesday #lifestyle #lift #livewithpower #live #Love
Muscle Monday
MuscleMonday
Warm-Up x 2
200-meter run
10 pvc pass through
200-meter run
10 handcuffs
Strength x 4
10 bent-over rows
15 back flys
20 curl complex
Accessory x 3
20 air squats
30 calf raises
40 walking lunges
Finisher x 3
30 Maxwell
30 v-ups
60 bicycles
#MuscleMonday #livewithpower #health #lifestyle #powerfit #motivation #Strength #Accessory #PowerfitPersonalTraining #grouptraining #outdoors #success #essntial #rohnertpark #sonomacounty #cotati
Fitness Friday with coach Tyler ππͺ
#FitnessFriday #FlexFriday #FitnessFriday
warm up 2 rounds
single leg RDL 8/8
hip cars 5/5
handcuffs x 3
strength 2 Rounds
1/2 kneeling press 12 superset side plank fly 15
pause push up 12 superset Tricep kickbacks 15
accessory: 10 min amrap
squat to lunge x20
RDL x 22
Side Lunge x10each
Russian twist x 50
Finisher: 3-8 rounds π
1 min max effort
your choice:
ball slam
mountain climber
running
Burpee
high knees
step-ups
#fitness #Friday #powerfit #PowerfitPersonalTraining #essential
Thursday Throw-Down with JLπ€―
#thursdayThrowDown #ThrowDownThursday
Warm-Up: 2 rounds 20 sec hold.
Lunge
superman
push-up position plank
side plank
crawl hold
Table
Strength: πͺ 3 rounds
Candleπ― sticks
Dive bomb π£ push-up
Bent over alternating tricep extension
Accessory: 3 rounds
1-arm KB swing
RDL Ball Slam
Side Jackknife
Finisher: πββοΈ πββοΈ Tabata Time!
power πΆββοΈ step ups Tabata
side shuffle Tabata
#livewithpower #lift #powerfit #power #fit #Real #redwoods #rohnertpark #Training #thursday #california #fitness #health
Rafike Abdo with everybody favorite day of the week π
#whoopasswednesday #dropIN #ComeSEEus
Warm-Up:
Handcuff Scretch 10
Elvis Lunge 20
karaoke
Strength: x3 rounds
x-body + cosack squat 10/10
kneeling hip lift + windmill 8/8
single arm upright row + row + clean + forward lunge 8/8
single arm floor press 8/8
Accessory: x3 rounds
crunch + halo 10
single arm row + Dead Lift 10
kneel + stand kb clean
Finisher: x3 round@
single arm single leg kb hallow rock πΈ 10/10
kb Maxwell
#livewithpower #lifestyle #powerfit #Training #lift #improve
#TabataTuesday π€©
@mj_fitness23 with Tabata Tuesday outside class π€©
warm up: 3 Rounds
hip flexor stretch 10
hip thrusters 20
Commando circles 20
strength: 12 minute amrap
single leg weighted hip thruster 12
single leg RDL 12 + 12
heavy kettlebell swings 12
accessory: 9 minute amrap
down dog walkout + push up 10
floor press 15 2-way shoulder fly 20
finisher: 20, 18, 16, 14, 12, 10...
donkey kicks per side
fire hydrants per side
frog pumps
180-degree jump squats
#Training #livewithpower #joinUS #outdoors #lifestyle
Coach JL Throws Down Thursday π¦
#ThrowDownThursday π¦ #rainorshine
Warm-Up x 1 round
hip lifts 100 reps
donkey kicks 50/50
windshield wipers 20/20
Strength: lower pull x 3 rounds
DB RDLs 15 reps
DB Curb Hip Lifts 30 then 40 then 50 reps
Superman lifts 15
Plank 40 sec hold then 50 then 60 sec hold
Accessory: upper push x 3 rounds
kneeling kettlebell tricep extension 15
kneeling kettlebell spinner 15/15
Skull Crushers 15
pulse UPS 15
Finisher: x 2 rounds
standing side leg raise 50/50
fire hydrant 50/50
one leg hip lifts 50/50
#thursday #powerfit #Training #outdoors #indoors #PowerfitPersonalTraining #powerfit #fit #essential
Coach Rafike with St. Patrick's dayπ
Happy St. Patrick's Dayπ
warm up three rounds x 20 reps
Cossack squat
single leg toe touch
jumping jack with opposite to attach
strength x 3
8/8 static curtsy lunge
5/5 single leg deadlift to balance
8/8 seated hollow press
8/8 cross-body rdl
accessory x 3
8 toe squat
8/8 cosack balance press
8/8 kb swing to back lunge
finisher x 3
12 kb double crunch
10/10 single-arm floor press with switch kick
10/10/10/10 kb flutter/ scissor/ flutter/ scissor kicks
#whoopasswednesday #PowerfitPersonalTraining #powerfit #livewithpower #kettlebellworkout #kettlebell #balance #Strength #unilateraltraining #rohnertpark #rotation #power
#TabataTuesday with Coach MJ
Tabata Tuesday π€ͺ
warm up: 10 minute amrap x 10 reps
sumo squat side to side
lightweight scarecrow
dead bugs
Strength: 11 minute amrap
reverse lunge front foot elevated 8/8
kettlebell RDL + clean + squat
glute 21's
Accessory: 9 minute amrap
PUPP plate pull through 20
skull crusher 12
close grip floor press 12
Finisher 8z12 minute amrap
Dimond pushup 8
weighted high knees 8/8
DB π punchs
#PowerfitPersonalTraining #livewithpower #health #HealthIsWealth #fit #outside #lifestyle #noexcuses
Coach Tyler with Fitness Friday π¦
πͺuse heavy weights!
#FitnessFriday
warm up: 2 rounds
WTD squat Rock
seated hamstring stretch
PVC up and over
strength: 12 minute amrap
RDL
glut Bridge
alternating curtsy lunge
accessory: 3 to 4 rounds
half kneeling position single arm press with windmill
floor press with high to low plank
bicep curl with overhead crunch
finisher 40 on 20 off 6-10 rounds
mountain climbers are squats
wtd jumping jacks
#Friday #PowerfitPersonalTraining #powerfit