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November Workout of the Month

November Workout: Upper Body and Core Strength

By Shoshana Gordon, ClubSport Oregon Personal Trainer


Improve strength and stability with this month’s workout. Practically guaranteed to make you superhero strong — or, at the very least, enable you to open up that jar of cranberry sauce for Thanksgiving dinner. The purpose of this double-dipper workout is to help you increase performance in both sports and everyday activities, as well as improve your posture and reduce the risk of injury. Make it a part of your routine and reap the rewards.




Block #1— X 2-3 Sets

1. Assisted Dips: 12-15 reps
2. Assisted Pull-Ups (inner grip): 12-15 reps


Block #2— X 2-3 Sets

1. BOSU Push-Ups with Alternating Diagonal Knee Tucks: 12-15 reps
2. Assisted Pull-Ups (outer grip): 12-15 reps


Block #3— X 2-3 Sets

1. BOSU Elbow Plank Glider Jacks: 15-20 reps
2. BOSU V-Sit Bicep Curls: 12-15 reps


Block #4— X 2-3 Sets

1. Dead Fly: 12-15 reps
2. Glider Push-Ups: 12-15 reps


Block #5— X 2-3 Sets

1. Split Arm Raise (front and lateral): 12-15 reps per side
2. Plank One Arm Row: 10-12 reps per side


Block #6— X 2-3 Sets

1. Glider Dynamic Lateral Plank: 12-15 reps per side






Shoshana GordonPersonal Trainer Shoshana Gordon is dedicated to helping individuals make healthy lifestyle changes. She is a NASM Certified Personal Trainer, ACE Certified Group Exercise Instructor, and holds a Master’s in Social Work. Two of her areas of focus are working with youth to help them create, develop, and lead balanced lives and helping individuals who feel stuck, or like they’ve tried everything, find new ways to motivate themselves to meet their goals. Shoshana's background includes working with individuals struggling with body image and eating issues. The foundation of her training considers the physical, emotional, and mental aspects when working with clients. Her style focuses on building overall strength, conditioning, balance, and core work. Shoshana enjoys running, especially in local races, and spending time with her two girls.



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