MPower Women’s Fitness

MPower Women’s Fitness Women’s low intensity Fitness | Wednesday’s & Fridays 8:30-9:15am MPower gym.

11/29/2023

🏋🏻‍♀️Wednesday 11/29 🏋🏻‍♀️
Walk warm up

4x10
•palms up tricep band extension
•seated band pull
•db squat
•db lunge

4x10
•db chest press
•db curls
•db narrow grip over head press

Finisher
3x10
•db straight up 1 leg glute bridge taps
•db around the worlds
•v crunches on bench
•kneeling db rotations

11/22/2023

Wishing everyone a safe and happy holiday weekend!! Eat all the good foods and use it as fuel for next week💪🏻

11/22/2023

Friday 11/10 💪🏻
Warm up : weighted walk

4x10ea
•step ups with overhead press (10each leg)
•boso ball glute bridge

4x12 ea
•banded front squat
•band pull apart

Finisher circuit
•wall balls
•heavy step ups (drive with top leg)

Core 4x10
•supine heel slides with pull apart
•glute bridge with lat pull
•flutter kicks

11/22/2023

Wednesday 11/8 🏋🏻‍♀️

Walk warm up

4 rounds
•band pulls (10)
•medicine ball around the world (20)
•DB bench press 45 degree angle (10)

4 rounds
•front foot elevated DB lunge (6ea)
•medicine ball up and out (20)

3 rounds
•DB pull through
•dead bugs

Great job ladies 💪🏻Today’s workout 10/18Warmup: weighted walk 5-10min 5 rounds 1a: Banded pull apart (10) hold band at ...
10/18/2023

Great job ladies 💪🏻
Today’s workout 10/18

Warmup: weighted walk 5-10min
5 rounds
1a: Banded pull apart (10) hold band at each end and pull apart.
1b:Standing Banded pulls (10 palms down)
2: heavy DB squat (10)
3: Overhead weighted walk (down&back)

6 min of work
30 seconds on 30 seconds off
Reverse Bicep curls
Around the world


6 minutes of work
30 seconds on 30 seconds off
step ups
Russian twists

10/11/2023

Starting in November class will be available Wednesday and Friday mornings 8:30-9:15am 💪🏻

Our first Friday class will be 11/3

09/28/2023

🏋🏻‍♀️Wednesday 9/27 workout 🏋🏻‍♀️

Warmup: weighted walk 5-10min

5 rounds
Banded shoulder extension (5each arm)
Standing Banded pulls (5 palms down)
Step ups 10ea
Overhead weighted walk (down&back)

6 min of work
30 seconds on 30 seconds off
Bicep curls
Around the world
DB squats

6 minutes of work
30 seconds on 30 seconds off
Side step ups
Knee taps

09/20/2023

Today’s workout 🏋🏻‍♀️

Weighted walk warmup 5-10 minutes

Circuit 1
5 rounds 6-10 reps
Exercise 1 : banded shoulder extensions
Exercise 2: banded bicep curls
Exercise 3: glute extensions

Circuit 2
4 rounds
Exercise 1: db shoulder press (L arm 5, R arm 5, 5 together)
Exercise 2: banded front squats 10reps
Exercise 3: DB bicep curls

Core: 2 rounds 10 reps each side
Exercise: db overhead marches

Address

270 N. Dixie Drive
Vandalia, OH
45377

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