Evan's "Daily's"

Keep your energy up, stay loose & build muscle by taking 1-2 minutes and preforming these chest, legs, core & back exercises every hour.  

Go at your own pace. 

Exercises should feel difficult, but you should not struggle to get out the last few reps - Perceived exertion should be between a 6-8 on all exercises.

THE EXERCISES:

Daily One

Chest: Push-Ups
Legs: Body Weight Squats / Single Leg Squats
Core: Plank
*Back: Pull-ups or Rows (Pull-up bar or TRX required)

Daily Two

Chest: Incline Push-Ups / "Standard" Push-Ups / Decline Push-Ups
Legs: Side Lying Leg Raises or Side Lying Hip Circles
Core: Russian Twists or V-Ups or V-Ups with Twist
*Back: Pull-ups or Rows (Pull-up bar or TRX required)

Daily Three

Chest: Clap Push-Ups
Legs: Step Back Lunges
Core: Side-Plank Hip Drops
*Back: Pull-ups or Rows (Pull-up bar or TRX required)

Daily Four

Chest: Push-Ups
Legs: Single Leg Dead Lifts / Single Leg Dead Lift W/"Pop Step"
Core: Leg Lifts: Singles / Doubles
*Back: Pull-ups or Rows (Pull-up bar or TRX required)

Youtube links are available above on some exercises.

Special thanks to Brian Worthy (Practically Fit PDX), for helping me assembly this idea worth implementing. 

CO-AUTHORED 

EVAN SUPANICH: OWNER / PERSONAL TRAINER

BRIAN WORTHY: PERSONAL TRAINER

 VIVE FITNESS 

4023 NE HANCOCK ST.

PORTLAND OR, 97212

 INSTAGRAM: VIVEFITNESSPDX

Portland Outdoor Workouts (Alameda "Sisters" Stairs)

The "Sisters" Workout

WARM UP: 10 MINUTE JOG AND/OR "ACTIVE WARM-UP" 

The Stairs: 20-40 MINUTES - *DEPENDS ON FITNESS LEVEL.   

- Complete in either ascending or descending order, beginning at either 38th or 43rd.  Once through, go back complete them in reverse order.  

Level 1: Walk Stairs 

Level 2: Jog Up Stairs / Walk Down Stairs

Level 3: Jog Up Stairs & Walk Down Stairs

Level 4 (hardest Interval): Sprint Up Stairs / Walk Down Stairs.

COOL DOWN: 15 MINUTE BRISK WALK AND/OR "ACTIVE COOL-DOWN"

The "Sisters" stair route is called such because it is three separate stairs cases leading from:

1. 38th-Alemda

2. Wisteria (at 42nd) - Alameda

 3. Wisteria (at 43rd) - Alameda

Like the "Fremont Hills" workout, the "Sisters Stair Route" will build a ton of muscle strength and endurance.  After completing this course you will have concurred over 650 steps - so prepare for leg shaking workout!

Centered off of 42nd this route provides for another convenient outdoor neighborhood workout.

WHAT T0 EXPECT:

The Stairs have grown fairly popular (as far as outdoor workouts go) so expect a little foot traffic - especially in the mid to late morning.  

In terms of difficulty, the fewest number of stairs is at 38th while the highest amount of stairs can be found on 43rd.  

FINAL WORD

As I always say: "This is YOUR workout - Go at your own place!"

As this is a specific activity start slow and work your way up!  Don't feel like you need to complete the entire route the first time you head out.  

*Very Important: Pay attention to weather conditions!  Don't go out in extreme heat and always remember to pack sufficient water with you!

As long as you are consistent in preforming this workout I promise it will get easier and easier and your place will get faster and faster! 

Enjoy!

 

Evan Supanich 

Co-Owner/Personal Trainer 

 Vive Fitness 

4023 NE Hancock St               

Portland OR, 97212

Instagram: Vivefitnesspdx

Portland Outdoor Workouts (Fremont Hills)

The Fremont Hills 

The Workout

Warm Up: 10 minute Jog and/or "Active warm-up" 

The Hills: 20-40 Minutes - *Depends on fitness level.  

Level 1: Walk hills (in ascending order).

Level 2: Jog up hills / Walk down (in ascending order).

Level 3: Jog hills (in ascending order).

Level 4 (hardest Interval): Sprint up hills / Walk down (in ascending order).

Cool Down: 15 Minute Brisk walk and/or "Active Cool-down"

This neighborhood workout will leave you feeling both gassed and accomplished.   Its a fine mix of muscle endurance because of the duration of the workout and muscle strength and power due to the sheer incline of some of these beastly hills!

Baby friendly?  Yes - With fairly flat sidewalks and low auto traffic, pushing your little one in a stroller can make for a pretty nice jump in intensity!

The best part about these hills?  Its located in central NE Fremont... so it makes for a fairly convenient set of intervals. 

What t0 expect:

The Fremont Hills can be fairly hard on the lower body, especially the steepness of the higher numbered streets (31st, 32nd, 32nd place).

The Hills are a lot more popular in the summer as the weather is much more desirable to be outside, but please be aware of HEAT conditions!  If you feel light headed, stop.  If you feel shaky, stop.  

Lastly, bring sufficient water. 

Final word

Like all workouts I bring into play, this is YOUR workout!  

Go at your own place.  

As this is a specific activity start slow and work your way up!  Don't feel like you need to complete the entire route the first time you head out.  

As long as you are consistent in preforming this workout I promise it will get easier and easier and your place will get faster and faster! 

Enjoy!

                                Evan Supanich 

            Co-Owner/Personal Trainer 

                                    Vive Fitness 

                        4023 NE Hancock St

                           Portland OR, 97212

                Instagram: Vivefitnesspdx