Seattle's Best Workout

Hey Fit Friends, Get stronger and fitter this spring with me. A new series of Strength with Stacy starts this week at Anytime Fitness West Seattle. You don't have to be a member to join the fun/work. We sweat and boost our metabolism 6am-7am Mondays and Wednesdays. Space is limited, so contact me now via Facebook to grab a spot. Series runs Mar 23-May 13, $10 per class for members and $13 per class for non-member. Come with me now!

I’m excited to announce registration is now open for 2 group fitness series I’m offering at Anytime Fitness in West Seattle.

Strength with Stacy
8-week group strength class M/W 6-7am
Nov 3 - Dec 24 2014 (No class Mon, 11/10)
$150 members
$195 non-members

Revolution Ride
7-week group indoor cycling class Fri 6-7am
Nov 7 - Dec 19 2014
$70 members
$91 non-members

To register for all classes in either series, accept the corresponding Facebook event invitation. Sign-up is on a first-come, first-served basis, with a capacity of 10 participants for each class series. Registration priority will be given to Anytime Fitness members until 5:00pm Friday, Oct 31. Payment for the series will be made on the first day of class via credit card or check. Non-members will be able to access the club 15 minutes before class starts.

Stacy's leading fitness classes in West Seattle again!

Are you wondering where to work out during the Allstar hiatus? Have you been missing the fun we had while getting in shape together? I have. And now, I have an opportunity to offer exercise classes at Anytime Fitness in West Seattle!

I need to determine what format and days we should do this. Options are Monday, Wednesday and Friday at 6am and we could do cycling or strength. You do NOT need a club membership and the drop-in rate would be about $10 per 1-hr class. Capacity is 10 people for either format (cycling or strength) and we’d probably do pre-registration for an 8-week program. We could do it as soon as next week, so Nov 3 – Dec 24 to keep us fit through the holiday season!

Please give me your feedback here and now. Or feel free to send me a private FB message or an email. What class format would you prefer? What days? Would you register for a Nov-Dec program? I’m excited to sweat with you again!

This is it, my fit crew! My final 6am Total Body Conditioning class at West Seattle Club is tomorrow morning. Come break a sweat and challenge your muscles with me. Set up a bench, barbell, hand weights and a mat.

3x
• 8-count body builders 0:45
• Moens (Single leg dead lift) 0:45 each side
• Alternating front lunge with upright fly 16x

3x
• Barbell squats
• Bent-over single arm row 20x each arm
• Walking plank

3x
• Barbell alternating reverse lunge 16x
• Triceps dips or extensions 20x
• Mountain climbers OR front plank

3x
• Barbell chest press
• Leg lower and lift/bicycle abs/V-sits

Come sweat with me tomorrow at my penultimate 6am TBC class at the West Seattle Club! Set up a barbell, bench, hand weights and a mat.

Set 1 – 3x
• Squat with 1 arm overhead press 12 x each arm
• Barbell dead lift and row
• Cross back squat with biceps curl 12x each side
• Gator crunch (prone plank, knee to outside of elbow) 0:45

Set 2 – 3x
• Bulgarian split squat with triceps extension 8x each side
• Row, twist and arm extension 10x ea side
• Barbell chest press
• Bent over reverse fly 16x

Set 3 – 3x
• 8-count body builders 0:45
• Top-half biceps curls with barbell
• Push-ups to side plank 0:45
• Shoulder bridge with hip lift and lower (feet on bench)

Side lying leg lift 20x
Bicycle abs

Ready, Set, Sweat!! It's Tabata time again in tomorrow's total body conditioning class at 6am. No bench necessary. Set up a mat, hand weights and a Bender Ball.

Set 1 - Prone plank, Bender Ball between thighs. Jump feet left, center, right, center, forward, back then push-up.

Set 2
• Split lunge and biceps curl (L, R)
• Single leg triceps extension (L, R)

Set 3
• Squat jump (2 rounds)
• Bent over reverse fly (2 rounds)

Set 4
• Mountain climbers (2 rounds)
• Ball pass behind back (2 rounds)

Set 5
• Weight swing between legs (4 rounds)
• Split stance weight at hip, overhead, to other hip (4 rounds)

Set 6 - 4-square hop (8 rounds)

Set 7
• Walking plank (2 rounds)
• Windshield wipers w/ ball between knees (2 rounds)

Set 8
• Speed skater (4 rounds)
• Front lunge pass weight under forward leg (4 rounds)

Set 9
• Ball pass feet to hands (2 rounds)
• Push-ups (2 rounds)

Set 10
• Side plank arm thread with ball (4 rounds)
• Single leg bridge with ball between legs (4 rounds)

Wake up and whip out 2 sets of these 15 exercises before your friends are even out of bed and feel great about it all day long. Equipment: barbell, hand weights, bench

2x
Heel taps on bench 0:60
Barbell squats
Push-ups 0:30
Gator crunches 0:30

2x
Jumping jacks or heel clicks 0:60
Romanian dead lift 10x ea side
Triceps extension or dips 20x
Walking plank 0:60

2x
Squat thrust 0:60
Barbell chest press
Hip lift and leg extension 0:45

2x
Speed skater 0:60
Elevated reverse lunge 10x ea side, 3 sets
Single arm row 20x
Barbell biceps curls

Yep, it's a tough one and it'll be worth it! Here's the total body conditioning workout for tomorrow morning at 6am. Equipment: Bench, hand weights, discs, mat

3x
• Swings with hand weight 0:45
• Single leg hip hinge with 2x row 8x ea side
• Elbow plank with leg cross under 12x ea side
• Triceps extensions on 1 leg 20x

3x
• Alternating front lunge passing weight under leg and overhead 16x
• Side lunge to wood chop, optional knee lift 10x each side
• Bench pullovers with hand weight 16x
• Walking plank then double knee tuck in elbow plank 0:45

3x
• Squat with lateral swing – swing weight from hip to hip, bringing weight up and in front of body. Optional jump on the squat. 0:45
• Push-up with jack legs 0:45
• Double leg lower 12x
• Bicycle abs 32x

Here's your wicked Wednesday workout with Tabata sets in the mix. Equipment: bench, hand weights, mat

Tabata set
• Straddle hop on bench and squat thrust OR
• Squat and press

3x
• Reverse lunge with biceps curl - 4x 8 cts, 8x 4 cts, repeat
• Bent-over single arm row - 20x ea arm
• Single leg squat from side of bench – 12x ea leg

Tabata set
• Mountain climbers OR front plank (2 rounds)
• V-sits (2 rounds)

3x
• Single leg dead lift - 8x ea leg
• Front lunge w/ lateral raise – 16x
• Bench pullovers – 16x
• Bicycle abs – 32x

Tabata set
• Push-up and row
• Triceps dips or extensions

Here's the fun I have in store for my Friday 6am Total Body Conditioning crew. Please come join us!
Equipment: bench, barbell, hand weights, mat

3x
Barbell squat series
Push-up exchange 12x
V-sits 0:45

3x
Alternating front lunge with upright fly 16x
Single leg dead lift (Moens) 10x each side
Bench pullovers (barbell or hand weight) 16x

3x
Swings (hand weights between legs then overhead) 0:45
Barbell clean and press with dead lift 10x
Gator crunches 0:45

3x
Triceps extensions on single leg 20x
Hammer curls with heel raise 16x
Side plank with leg lift and lower 0:45 each side

I'll bring the bands, you bring the brawn. We'll work all the major muscle groups in the 6am Total Body Conditioning class tomorrow. Equipment: Bench, hand weights, mat, band

3x

Straddle hop on bench, squat thrust 0:60
Split squat with biceps curls 12x each leg
Bent-over single arm row 20x each arm


3x

Donkey kicks or lunges 0:60
Single leg dead lift
Side plank with arm thread – 10x ea side


2x

From bench, side squat with pec deck, reverse lunge with triceps extension 8x ea side
Band walking - 4 sets of 12 steps left and right
Push-up and row 0:45
V-sits 0:30


3x

Mountain climbers 0:60
Bench pullovers 12x
Single leg bridge 0:30 ea side

Start the month and finish the week with a total body workout. Join me at 6am for total body conditioning at West Seattle Athletic Club tomorrow.
Equipment: bench, barbell, hand weights, mat

3x
• Straddle hop on bench, squat thrust 0:90
• Single stiff-leg dead lift - 10x each side
• Side plank with arm thread – 10x ea side

3x
• Bulgarian split squat w/ lateral raise 12x ea side
• Barbell chest press
• Double leg lower
• Triceps dips or extensions

3x
• Barbell reverse lunges
• Side lunge, weight at hip, knee lift w/ weight over shoulder – 12x ea side
• Calf raises 1:00
• Plank and row 1:00