Phoenix Gym

Phoenix gym folks, our own Hugh Groman is serving food to your door with home delivery service! Check it out! https://greenleafplatters.com/

PG people, I hope you are enjoying the workouts from home, by class or by videos! Suzette (mid-burpee) did our last one, cuz she’s a badass, and Theo assisted.

This!!!!! So good! We miss you Walter Campbell!

Ok, here’s the next one, lucky 7! It has a surprise appearance by Ryla. Also Phoenix Gym members, check your email for zoom classes starting tomorrow! Warm up: 10-12 mins... 7 Bulgarian to sldl each side 7 burpee-urpee 7 press out squats 7 slow step down each side 7 lateral jumps each side 7 in out push up 7 sideways sit-ups each side For 45 mins or 7 rounds

In case you need some build-your-own gym inspiration, here’s part of Dmitri’s workout using a tire, straps, and a sledgehammer. So Rocky! And such a nice view...

Omg loving the workout videos you all are posting!!! Who needs weights?

Next workout! This one is wicked fun. Warm-up 10 mins (jumprope, OR run outside, OR do 30 jumping jacks, 20 high knees, 20 mountain climbers, 10 up down dog, 10 scapular push ups, repeat for 10 mins) 1 min jog, 1 min sprint OR 2 mins hard jumprope OR 50 jumping jacks, 10 push ups ... 50 lunges each side 50 burpees 50 squats 1 min jog, 1 min sprint OR 2 mins hard jumprope OR 50 jumping jacks, 10 push ups 40 push kicks each side 40 jazzy jumps each side 40 plank shoulder taps each side 1 min jog, 1 min sprint OR 2 mins hard jumprope OR 50 jumping jacks, 10 push ups 30 split squats each side 30 Cossack lunge ea side 30 toe touches 1 min jog, 1 min sprint OR 2 mins hard jumprope OR 50 jumping jacks, 10 push ups 20 jump squats 20 slow sit-ups 20 push ups 1 min jog, 1 min sprint OR 2 mins hard jumprope OR 50 jumping jacks, 10 push ups 10 curtsy lunge ea side 10 dive bombers 10 up down dog (Addition: abs and jumprope: 100 jumprope revolution, 50 any ab exercise, 100 jumprope, 40 any ab exercise, 100, jumprope, 30... and so on to 10.)

In anticipation of our virtual classes starting next week, everyone should have a band -- or a set of bands of varying weight/tension. Please think of ways that you'll be able to attach a band to something so that you can do movements in a horizontal plane with various exercises in mind -- switchleg band twists in this example.

Since we'll all be stuck in our homes for the (un)foreseeable future, we'll have to find creative ways to do some basic exercises. One such exercise we want you to figure out a way to do is an inverted body row. In my case, I am lucky to have a beam in the garage -- which many of might as well -- so I used some tow straps, rope, and a length of pipe (a basic gentleman's bit of kit to carry with you at all times, btw). See what YOU have in your home to make it work for you. Ca...n be a 2x4 atop of two chairs with books underneath each side, a rope/strap over a tree branch in the backyard, an edge of a tall desk even, a railing in the house, a said 2x4 on top of a corner of a porch/deck rail -- etc. etc. etc. Figure this one out -- we'll be using in upcoming classes! Oh, and feel free to post this and whatever other McGyvered exercise/gear setup you come up with! See more

Here’s the next one, a workout with some easier and harder variations so you can work out with your family members. Plus it’s like a game. A bad game, where everyone wins and loses. Btw, Ivy will video me for exactly ONE take, so ignore any gaffes. Plus side: if I fall down, it gets included. Home workout Cards: ... Hearts=sprawls Clubs=push ups or dive bombers Spades=squats Diamonds=sit-ups Joker #1= jog a block, sprint a block OR jumprope hard 2 mins or do 2 mins jumping jacks Joker#2= same as joker #1 Flip the cards one at a time. Do the exercise that corresponds with the suit, for the number of reps the card indicates. Jacks=11, Queens=12, Kings=13, Aces=14 See more

Special shelter treat! Today we have a workout designed by Julia De La Katsu, and it rocks. Try not to cry. Julia’s workout Mobility:... arm circles, fwd/back 10 ea. leg swings, lateral and front 10 ea. per leg 5 inchworms floor lunges 10 per leg 10 scapular push ups Cardio of some kind: 10 minutes jog/run alternate 30 jumping jacks, 20 jump squats, 25 mountain climbers, 25 high knees jump rope bike Ladders to Nowhere: 5, 10, 15, 20 | Try to complete in 35 minutes. (Do 5 reps of the three exercises, then 10, then 15, then 20. Start the next ladder.) A) Reverse lunges (with weight if possible) / push ups or presses w/wt / plank + knees to elbow Banded jump squats / tricep dips / 3-pt. sit ups C) Split Squats / burpees / mountain climbers If time, Core: 30 hip bridges 40 alternating toe touches (yes, per side) 50 sit ups

Hi all! Here’s your next workout with video demos of the exercises done in my tiny, crowded living room as proof you can do this anywhere. (Also, Phoenix Gym=production values.) Ahem, enjoy! Home workout #2... Warm-up 10 mins (jumprope, OR run outside, OR do 30 jumping jacks, 20 high knees, 20 mountain climbers, 10 up down dog, 10 scapular push ups, repeat for 10 mins) Pyramid: do 2 reps of each exercise, then 4, then 6, 8, 10, 8, 6, 4, 2. Tuck jump burpee Pistol (one leg squat, can sit on chair or low bench or do holding onto chair) Push up Plank push up Squat with 3 second hold at bottom Single leg deadlift Backwards lunge to push kick Side-side-middle sit up

Hi all!! Ok, this is the first workout we sent out, we will post more hopefully every day until we get our online class up and running. Look for a second workout soon! Home workout #1 Warm-up 10 mins (jumprope, OR run outside, OR do 30 jumping jacks, 20 high knees, 20 mountain climbers, 10 up down dog, 10 scapular push ups, repeat for 10 mins)... 10 burpees 10 Bulgarian split squats 10 burpees 10 dive bombers or push ups 10 burpees 15 drop lunges 10 burpees 15 dips on bench or chair 10 burpees 50 sit ups 20 jump squats 10 Bulgarian split squats 20 jump squats 10 dive bombers or push ups 20 jump squats 15 drop lunges 20 jump squats 15 dips on chair or bench 20 jump squats 50 sit ups 15 jazzy jumps (side jumps) 10 Bulgarian split squats 15 jazzy jumps 10 dive bombers or push ups 15 jazzy jumps 15 drop lunges 15 jazzy jumps 15 dips on chair or bench 15 jazzy jumps 50 sit-ups Time left? 1 min plank 1 min squat hold 1 min bridge hold

The shelter in place at-home workouts have officially started! Here’s where Alice May Lemieux did our burpee/jump squat/jazzy jump extravaganza. Your home is a gym! (It has better be, you are gonna be there for a bit.)