When winter weather begins to lose its luster it can be hard to stay committed to our exercise routines, especially if you train outdoors during the warmer months. Rather than throw in the towel, winter is a great time to set your sights on a spring event and begin the training process. Spring in the Willamette Valley is full of great events that get participants back outdoors. A few of our favorites include the Shamrock Run, Beaver Freezer Sprint Triathlon, and the Keizer Iris Runs. These fun, local events have shorter distance options and can even be a great opportunity for a group. Gather your friends, sign up, and start training!

While training for an outdoor event may require some outdoor training in the elements, you can easily combine those workouts with indoor weightlifting to reap the most benefits at race time. We asked South’s Head Trainer, Kyle Davey, for a simple workout that will increase your strength and keep you on the right track for your upcoming event. All exercises can be done at any of our five Courthouse club locations with limited equipment. Find a kettlebell, cable system,  and some space in the weight room, and you are good to go! If you have questions along the way, feel free to stop one of our trainers and ask for assistance
Winter Workout: Beat the Winter Doldrums!

3 sets of:

• 10 goblet squats
• 10 pushups
• 30 second plank

3 sets of:

• 10 single arm cable rows per hand
• 10 glute bridges
• 60 second farmer’s carry

Finish with 8 intervals of 20 second sprints, 20 seconds rest on a treadmill, elliptical, or row ergometer.