Part 1 – Strength Stations – 8 reps per station
Max Rounds in 15 minutes, take 30-45 seconds rest between exercises
- 1) Push Press with 45# bar or 20# dumbbells
- 2) Barbell Squat with 45# bar
- 3) Band Triple Shoulder Press – Orange Band
- 4) Single Arm Dumbbell Row
- 5) Body Saw Plank – 1 min
Part 2 – Endurance
- Body Weight Squat – max reps in 3 minutes
- Push Up – max reps in 3 minutes
Part 3 – Metabolic Finisher
30 seconds on, 30 seconds off, 4 rounds per exercise
- 1) Sprint
- 2) Lunges with 10# plate overhead
- 3) Sprinter Sit Up
6 rounds, 1 minute on, 30 seconds off
- DB Bent Over Row
- DB Overhead Press
- DB Front Squat
6 rounds, 1 minute on, 30 seconds off
- push ups
- mountain climbers
- plank jacks
6 rounds, 30 seconds on, 30 seconds off
- speed squat (jump optional)
3-5 rounds, 30 second intervals, no breaks
- Plank (body saw optional)
- Bear Crawl
- Wall Sit with Press Out Weight
Ages: 3 – 5 year olds
Dates: November 7th – December 12th (No class on Nov. 28th due to Thanksgiving!)
Time: 5:00 – 6:30pm
We will have 1-2 practices before games begin. Someone from Ageless will call you with the time of your first soccer practice. At your first practice, schedules will be handed out. This is a non-competitive environment to encourage the children to enjoy the game. Our goal is to promote social development and learn the game of soccer. This is for fun only!!! If you have any questions, please contact Corrie at 217 – 313 – 6465. We look forward to working with your child.
Cut and Return Bottom Portion to Ageless at
103 N. Jersey St. Gillespie, IL 62033
Male or Female
Alternate Phone Number:________________________
Staff Use: Payment Type = cash – check – cc
4 rounds, 30 seconds on, 30 seconds off
- Med Ball Slam
- Line Jump
- Bike Sprints
- Elliptical Sprints
- Bent Over Dumbbell Row x 5, Dumbbell Push Press x 5
- KB Swing
- Plank Jacks
- Sledge Hammer
- Speed Squat Jump
4 rounds of each couplet
- birddog x 30 seconds
- kickdowns with tempo x 8
- side plank x 30 seconds per side
- front plank – narrow base x 45 seconds
- db side bend x 8 per side
4 rounds, 15 reps, 12 reps, 10 reps, 8 reps
- goblet squat
- goblet lunge
- kb or db swing
- push ups
- wall single arm row
- goblet split squat
- Burpees – 7 per minute for 5 minutes
- Side to Side Line Jump – 30 on 20 off for 5 rounds
- Leg Matix – 15 speed squats, 15 alternating lunges, 15 jump lunge, 15 prisoner jump
Pictured: Katie and her husband John doing dips during one of our workout classes.
Each month at Ageless we highlight one of our members that has put extraordinary effort into his or her fitness to such a level that their energy is contagious and spreads to others throughout the gym.
This month we are highlighting Katie Ronald as our member of the month. We asked Katie a few questions about her fitness and workout routine. These are her responses:
What got you interested in fitness?
I have always played sports since before I can remember, and I can barely remember not being outside as a kid. I guess it is somewhat ingrained in my system thanks to my parents, who always supported me playing every sport and pushing us to get outside and play (although now as a parent this likely helped with their sanity as well).
Also as a kid, my parents made TV an accessory and a special treat rather than a necessity. Although, I have always been relatively active in one way or another all my life, I have fallen off the wagon, so to speak, many times.
How do you find/make time to get your workouts in?
Finding time seems to keep getting more difficult, especially since going back to work after having baby #2. My life and schedule are crazy now days, but I have to live by my home and work schedule or I will miss most meetings, etc. that I have going on in my life.
So, scheduling time for exercise is just like adding a meeting to my calendar at work. I just sometimes have to be creative. Morning madness and having the support and family of Ageless working out at 5 am helps me get my day off with a great start and that is usually a good time on my schedule when everyone else in the house is still sleeping.
Sometimes it is heading to the gym or a run in the dark after the kids are in bed or a quick 30 minute run prior to coming home from work. Once I am home and the craziness of home life hits, it can get difficult to get in a workout so I usually work around the times my kids are awake.
What tip(s) would you offer someone who is just starting out?
Just get moving, any little bit helps and everyone has to start somewhere. Do not try to compete with the other people you see at the gym or exercising, your only competition is yourself. Set realistic and measurable goals, as well as multiple small goals that will add up to your ultimate goal.
It takes time and you will not see results overnight or in a week or in 2 weeks. It is a lifestyle change that happens over time, if you try to change everything in one day, you will never stick with it. When you start making small changes, they need to be reasonable changes than fit your personality and work best for you.
There is not one recipe for a healthy lifestyle, you have to find the right ingredients that work for you personally.
What is your current workout routine?
Currently, I am at morning madness (MM) 3 mornings (MWF) a week at 5 am. With the Mt. Everest contest this month, I am getting to the gym early before MM to get my steps in before MM starts. My running routine has slowed down lately, and it has been hard to get my evening runs in with how crazy my home life has been lately.
I usually like to run 3 miles 3-4 times a week in the evenings, and one to two times on the weekend. I am hoping to run a half-marathon in a few months, so I am going to have to get more stringent about getting my weekly miles in here soon.
In your opinion, what is the biggest benefit of exercising?
The way it makes me feel. I feel better when I exercise. I have more energy, and it helps keep my stress in check. Nothing cures a bad day at work or a stressful decision or high-stress busy time in my schedule, like a good sweaty workout at the gym or a long-run. Exercise is my therapy for many things in my life.
Have you seen good results? If so could you go into detail about them?
My best results come when I do both cardio and strength training. I have tried about every type of cardio, and for me personally, I see the best results when I am running. Strength training I do through classes at Ageless. I don’t have enough knowledge and internal love of strength training to get good results on my own, so classes help me get in my best strength training.
How has being a member at Ageless helped you on your fitness journey?
Ageless provides a great support system. It is a large family with familiar faces and a friendly and inviting atmosphere. Members are always inspiring each other. The contests also help get you back on track if you fall off the workout wagon and provide some entertainment with your workout. Also, friendly competition never hurts to get some motivating factors going as well.