Get Pumped

Get Pumped Get Pumped is a work out class at Eddington Memorial Park hosted by Brandi Pieken. It is held on Tuesdays 5-6pm and Saturdays 8-9am.

Get Pumped
Hosted by Brandi Pieken

Tuesdays 5:15-6:15pm
Saturdays 8:00-9:00 am

@ Eddington Memorial Park in Avoca, IA


$8 per class
or
$60 Punch Card (10 classes)

Daycare Available @ park
$2 per kid/hour

**please bring a set of hand weights and yoga mat (or beach towel)

01/30/2017

Cardio of choice for 40 minutes

Burpees x12
Jump squats x12
Burpees x12

Jumping Jacks x15
Star jump x15
Jumping jack x15

Weighted squats x10 (3 sets)

Jack knifes x15
Crunch x15
Toe touch x15

Dumbell bent knee deadlift x12
Straight leg deadlift x12
Bent knee deadlift x12

Mountain climber x15
Alternating knee ins x15
Mountain climber x15

Crunches x15 (2 sets)
Flutter kicks x15 (2 sets)
Standing dumbell side bends x15

Goblet squats x15
Dive bombers x8
Lying hip raise for glutes x30

01/20/2017

Yoga friday....10 new moves, hold each for 30 seconds then repeat

Side forearm plank left
Side forearm plank right
Bridge pose
Warrior l
Warrior ll
Warrior lll
Triangle pose
Tabletop
Childs pose
Co**se pose

01/19/2017

This will make your b***y sore the next day 😲

2 mile run or 20 min cardio of choice

Set the timer for 7 min. Perform each exercise with the amount of reps shown. Once you are done with all four moves, start over until the 7 min. is done. There are 3 seven minute rounds for a total of 21 minutes.

Round 1:
Double pulse jump squats x15
Plank Jack's x30
Reverse lunge w knee lift x30
Weighted sit squats (squat down to sit, I use my coffee table, then stand back up) x15

Round 2:
Double pulse jump Lunge x30
Weighted close leg squat x15
Walking Lunge x30
Weighted sumo Squat x15

Round 3:
Mountain climber x20
Ab throw downs x10
Glute hip raises on back x30
Ab bicycles x30

01/18/2017

A friend shared this ab workout with me and it turned out being pretty challenging for the shoulders.....keep those abs tight during this!

40 min cardio of choice

30 plank Jacks
20 high plank shoulder taps
10 high to low planks (commandos, 5 each arm)
60 sec low plank (drop to knees if too challenging)
10 push ups to cross body knee to elbow (do one push up then tuck knee under body to opposite elbow, then other knee for 1 rep)
30 leg lifts each leg in high Plank

Repeat this two times total

01/17/2017

Full body HIIT....

35 min Run or cardio of choice

All moves are 40 sec on 20 sec rest. 3 rounds total:

Overhead press
Jump squats
Push-ups
Glute bridge
Renegade row
Jumping jack
Tricep dips
Reverse crunch

01/16/2017

Cardio monday....

5 min Run or cardio of choice

Circuit 1:
High knees 30 sec.
Rest 10 sec
Jump squats 30 sec.
Rest 10 sec.
Repeat this circuit 3 times

5 min Run or cardio of choice

Circuit 2:
Wall sit 1 min.
Rest 15 sec
Push-ups 30 sec
Rest 15 sec
Repeat this circuit 3 times

Run 5 min or cardio of choice

Circuit 3:
Jump lunges 30 sec.
Rest 10 sec
Mountain climbers 30 sec
Rest 10 sec
Repeat this circuit 3 times

5 min Run or cardio of choice

10 min. Biking with lots of hills or cardio of choice

01/13/2017

So I've always wanted to do yoga....it's quiet different from the usual upbeat running and weights I normally do and I know it would be a huge challenge. So, I'm making Fridays my Yoga day. I know it's essential for building strength, becoming more lean and of coarse stretching those muscles! These are the first 10 yoga moves I'm going to try and perfect...

Hold each pose for 30 seconds...then repeat
1. Forward bend
2. Chair pose
3. Downward facing dog
4. Dolphin pose
5. One leg down dog (L)
6. One leg down dog (R)
7. Camel pose
8. Cobra pose
9. Upward facing dog
10. Forearm plank

01/12/2017

Today's workout is Pilates inspired....

35 min spinning or cardio of choice

High Plank 30 sec
Knee to elbow (spiderman plank) 10/side
10 mountain climbers
Childs pose to stretch shoulders
Repeat this whole set

Single leg stretch 10/leg
Double leg stretch x10
Low plank 30 sec.

Low side plank 15 sec
10 side hip lifts
Repeat to other side
Hold reverse plank 30 sec

30 glute hip lifts (lay on back, feet flat on floor, raise hips to ceiling)
15 one leg glute lifts each side (same as above but extend one leg to ceiling while performing lift)
Hamstring curls ×20 (lay on stomach, place dumbbell between deer, curl heels towards butt)
Repeat this set

5 full roll ups
10 teasers (single leg teaser for beginner)
30 Russian twists
Repeat this set

60 bicycles
High Plank with shoulder taps x20
10 plank up downs (start in high Plank, drop to low plank, walk back up to high, 5 each side)
Repeat this set

15 push-ups
15 superman's
15 lay down push-ups (beginners can be on knees)

10 throw downs
25 crunches
15 weighted toe taps
20 low ab lifts

01/11/2017

I used kettlebells for this workout but using one heavier dumbbell will work too....(all moves can be Googled if you are not sure what they are)

10 min Run (or cardio of your choice)

12 reps of each of the folowing:

1: 2 hand kettlebell swing
2: Front Lunge holding kettlebell (12 each leg)
3. Single arm row balanced on one foot in warrior pose (12 each arm)
4: Suitcase swings (closed squat w kettlebell in one hand, swing up switching hands at top)
5: One hand on kettlebell push-up (12 each hand)
6: Burpee to overhead press
7: Russian twist

10 minute Run or cardio of your choice

Repeat 12 reps of each strength move

10 min Run or cardio of your choice

Repeat 12 reps of each strength move

01/10/2017

Tabata 1:

3 mile run OR 30 min. cardio
Perform each move for 20 sec. Rest 10 sec. Repeat 4 times total....

1. Push-ups
Weighted squats
Jumping Jack's
Up Right row

2. Mountain climber
Bicep curls
Reverse lunge with weights
Plank

3. Ab Crunch
Over head press
Low ab hip lifts
Ab bicycles

01/10/2017

I'm going to organize a pow wow this month to see how we can get Get Pumped Class up and running again. We need to discuss schedules, location and possible day care. Until then I will post daily workouts to get you girls up and moving so everyone feels well primed for class 💪

11/04/2015

What a fun class tonight! We got some serious Ab work in and we even did a little workout to the Whip/Nae Nae song! Can't wait for next Tuesday. Now is the perfect time to get into an exercise routine before all the holiday parties start, come join our class!!

Address

Avoca, IA
51521

Opening Hours

Tuesday 5:15pm - 6:15pm
Saturday 8am - 9am

Telephone

+17123070242

Website

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