Welcome to WPN!

2009 Tour of Plumas County

Wellness Professionals Network (WPN) is a resource for helping develop, implement, & maintain a quality wellness/fitness program for your organization.  WPN works with law enforcement, fire departments, and private businesses to create the most effective wellness programs in the industry.  If your organization is considering a wellness program or currently has one that is struggling, professional help is just a click away.  Contact us to discuss how WPN can assist you in your efforts toward creating a healthier workforce.

Berryhill’s Workout of the Week

Remember the 80’s?  You will after this one . . .8 exercises, 88 reps of each!

• 88 air squats
• 88 pushups
• 88 abdominal curls
• 88 jumping jacks
• 88 squat thrusts http://www.hyperstrike.com/Squat-Thrust-Exercise-1143.aspx
• 88 T-pushups http://www.hyperstrike.com/Pushups-Push-Ts-Exercise-1115.aspx
• 88 ab curls (elbow to opposite knee)
• 88 kettlebell swings http://www.hyperstrike.com/Kettlebell-Full-Swing-Exercise-1190.aspx

Berryhill’s Workout of the Week

Be good & warmed up for this one:

• 10 staggered arm pushups (each way)
• 20 jump burpees
• 20 squat thrust pushups
• 20 air squats
• 5 forward lunges (each leg)
• 10  10-yard bear crawls
• 10 squat thrust pushups
• 30 second side plank (each side)
• 10 single leg calf raises (each leg)
• 20 lateral squat jumps
• 5 minutes cardio of your choice
• 15 air squats
• 15 pike walks
• 20 pike walks
• 20 forward lunges (each leg)
• 60 second back bridge
• 15 single leg calf raises (each leg)
• 25 air squats

Goal- complete in under 30 minutes!

Tip of the Week

Try 6oz nonfat yogurt & 1/2 cup cottage cheese.  About 20 grams of protein for 200 calories.

Berryhill’s Workout of the Week

Try this on for size . . .

• jog 1 mile
• 15 pullups
• 15 pushups

repeat 4 times!

Berryhill’s Workout of the Week

Nothing like a Post Thanksgiving workout . . .

• 10 air squats
• 10 side lunges (each leg)
• 10 forward lunges(each leg)
• 10 calf raises
• 10 pull-ups

Repeat 5 times.

Tip of the Week

Can’t sleep?  Try longer, light to moderate workouts adding 10-15 minutes to your typical session.

Berryhill’s Workout of the Week

This was simple and to the point:

• 20 chin-ups
• 20 bar dips
• jog 1 mile

Repeat 3 times.

Tip of the Week

Misery loves company . . . find a partner or partners to workout with on a regular basis.

Berryhill’s Workout of the Week

Do this one for time and post:

• 5 pike walkouts
• 5 minutes cardio
• 15 pike walkouts
• 15 forward lunges (both legs)
• 20 pike walkouts
• 15 side lunges (both ways)
• 5  10-yard bear crawls (up & backward)
• 20 staggered arm push-ups

Tip of the Week

Not taking care of your health is like being at a bad party that never ends.  Why not leave and find a better one?