Supah-Free JBC recap

Our second Supah-Free JBC workout of the year was this past Wednesday and we had a blast!

A great big thank you to everyone who came out and made a donation for the Oregon Food Bank!

Once we got started we moved non-stop! We played with balloons, did some Tabata circuits, found the "booty", and more. Laura and Trisha were the winners of our "carrots". Congratulations!

Here's a "clip" of the action you can incorporate into your own workouts that will take only 10 minutes:

Fast track (45 seconds work/15 seconds rest) -

Around the world w/med ball
Jumping jacks w/med ball
Pushups w/dumbbell renegade row
Skater jumps
Rear lunge w/kayak row (med ball or dumbbell)

Go down the list 2 times, circuit-style. Rest only as necessary.
Have fun!

If you missed our Supah-Free JBC this time, we host them every six weeks between each 5-week URBAN Boot Camp session. They're free for Wildfire Fitness community members and guests with a donation to our of local charities.

The next one will be held May 5th at 6 pm. Location to be announced.

See you there!

Spring Off-Week

While URBAN Boot Camp has recovery weeks scheduled between each 5-week session to help you periodize your workouts, not everyone needs rest breaks at the same rate. For this reason, we'll continue to host "field trip" activities during the off-weeks to help you progress at the rate you need to be your personal best.

This week we have the Supah Free JBC on Wednesday at 6pm:

Details -
What: Supah Free JBC
When: March 24th
Time: 6 - 7 pm
Where: SW Portland (John's Landing)
Who: YOU, your friend, family, loved ones
Entry Fee: FREE with donation for the Oregon Food Bank
Contact us for details and location!

Wait! There's more!

Here's a UBC-style workout for you to do this week that uses light dumbbells or an appropriately weighted/safe household object.

Warm up (calisthenics/stretch), 5-10 minutes

Go down the list of each group of exercises 2-3 times circuit-style before moving on to the next. Perform each exercise for 45 seconds with a 15 second break between. Focus on constant movement while maintaining strict form. Break only as necessary.

Circuit Trifecta:

Combo #1
1. Squat w/shoulder press (dumbbell or other weighted object)
2. Pushups (option: Spiderman pushups)
3. One-leg squat (repeat each leg)
4. Triceps dips

Combo #2
1. Burpees
2. Renegade row (dumbbell or other weighted object)
3. Squat w/wood chop (weight)
4. Rear lunge w/biceps curl (alternate legs)

Combo #3
1. Side lunge w/dumbbell or other weighted object
2. Side hover w/hip dips (repeat each side)
3. V-ups w/med ball press
4. Bicycle abs