March - 2020

Immune System Boosting Smoothie!

Are you looking for an immune system booster~ This is a great tasting smoothie that can help boost that immune system! In a blender, combine the following ingredients for one minute, or until as smooth as desired: 1 peeled orange 1 cup grapes 1 peeled banana 1 cored pear 1 cup soy, almond, or rice milk 2 cups fresh kale or spinach ice cubes (optional) The Physicians Committee for Responsible Medicine recommend this smoothie. https://www.medicalnewstoday.com/articles/drinks-t

PembrokeFitWorks, LLC Covid Update

THANK YOU so much to my super duper clients(friends) that have already transitioned to online training and many of you have renewed your sessions in this difficult time. I can only say that you are keeping this little one woman business afloat and I truly am humbled to be able to serve you on your fitness journeys. It is with much sadness that I must announce that as of March 27, 2020, I will no longer be able to train in-home until further notice. Online training via Zoom

Day 9

Balance Stand on 1 foot for 30 seconds then switch sides If this is really easy close your eyes. Remember hands at your sides Try walking heel to toe around the room both forward and backwards.

Day 8

Do 1 minute of each of these with 10 seconds of rest in between: Jumping jack Wall Sit Push Ups Crunches Step Ups Squats Tricep Dip Plank High Knees Lunge Push up with a rotation Side Plank

Day 7

Just plank! See if you can make it a whole minute with good form!

Day 6

Do 3 sets of 10 at breakfast, lunch and dinner Push Ups Jumping Jacks Crunches

Workout with Heather in the Zoom Room!

Day 5

Complete each exercise for 30 seconds. Then rest for 10 seconds between each. Jumping jacks (modified) Wall Sit Push ups Crunches Step-ups on chair Squats Tricep dips on chair Plank High knees in place Alternating Lunges

Day 4

March with arm punches Side shuffle touchdowns Squat walk forward and backward Forward lunges Squat with side kick Squat with heel raises Supermans Standing Mt climbers Push ups on knees Plank

Day 3

Grab a pair of light weights (3-5 lbs) and stand next to a chair or barre. Repeat the following sequence twice. 50 plie squats in first position (heels together, toes out) 50 plie squats in second position (heels wider than hip-width apart, toes out) 50 overhead shoulder pulses 50 biceps curls 50 triceps kickbacks 50 leg raises to the front (25/leg) 50 leg raises to the back (25/leg) (ballerina workout-C Anderson)

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