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

Your core: more than just abs

Abs.
Abdominals.
Washboard.
Six-pack.



Regardless of what you call them, a strong "core" is extremely important for proper development of usable strength and endurance, though it tends to be overlooked by many exercisers. Often "ab work" only focuses on successfully building the "mirror muscle" we can see (namely the "six-pack muscle", the rectus abdominus), but doesn't properly engage the deeper muscles of the core, including the transverse abdominus (your horizontal, or "corset" ab muscle). Focusing on these muscles when exercising, however, has many benefits including pulling in the midsection to gain that sleek look we all desire, decreased injury risk to our lower back, and increased athletic performance. In fact, since the core muscles form a "box" around your spine in the abdomen area, they are the powerhouse for healthy dynamic movement and improved performance in URBAN Boot Camp. Keep in mind that there are also more personal benefits including increased sexual function and incontinence prevention.

WHERE ARE THEY:
Definitions may vary slightly, but generally the muscles of the core are described as the transverse abdominus, the pelvic floor muscles, the lower back muscles (erector spinae), and the diaphragm. As stated before, together they form a box around your spine in your mid-section. Keep in mind that some health and fitness professionals expand the definition of the core to include the gluteals and as well as all of the trunk muscles muscles, minus the arms and legs.

THE HOMEWORK:
In last night's UBC class, everyone was encouraged to practice Kegel, or pelvic floor, exercises as a part of their regular core regimen to encourage spinal stability and enhance the abdominal and core work done in class. Your homework is to learn about, locate on yourself, and engage these muscles on your own and practice using them.

Here are some great online articles and videos to get you started:

How to strengthen pelvic floor muscles
Pelvic floor muscles, part 1 (video)
Pelvic floor muscles, part 2 (video)

Keep in mind that these exercises are important for men as well as women. A strong core equals more power regardless of who's body we're referring to, so listen, learn, and practice, guys.