Archives for July 2020

Friday Workout 20

This week we’re going to talk about hill sprints.

Hill sprints are GREAT! They’re easy on the joints and incredibly effective.

Also, if you live in the Castro Valley area, I put together a little handbook with a whole bunch of great hills around here.

The weather’s been beautiful so let’s take advantage!

You can get it here:

The Cleanest Gym In The Bay Area

Today I’m going to do something a little different.


I haven’t read this, but I hope it’s appropriate

That’s not something I usually do. Really, it’s not something I ever do, but in this case I think it’s warranted.

Here it goes:

Castro Valley Fitness is the cleanest gym in the Bay Area.

No kidding.

Over the past three or so months we’ve spent hundreds of dollars on spray bottles, disinfectant wipes,  CDC approved cleaner, hand sanitizer, and cleaning rags to make sure that we are as inhospitable to this virus as we can possibly be.

It is NOT welcome at our facility.

Let me give you a quick rundown of our cleaning protocols at Castro Valley Fitness.

  1. Since all of our sessions are outside, anyone who goes into the gym for any reason MUST wear their mask.
  2. Only 1 or 2 people are allowed inside our 1450 sq. foot gym at any one time.
  3. Before anyone does anything they wash their hands.
  4. We maintain social distancing protocols during our outdoor sessions with a maximum of three people and one trainer there at any one time.
  5. No one shares equipment.
  6. All equipment is cleaned and disinfected either before someone else uses it, or before it is put away, including weight plates and mats.

Yes. We are taking this seriously.

Frankly, it angers me that many other facilities aren’t. I find that insulting.

I’m proud of our outdoor set up (you can see it in the video below).

I’m proud that we are helping people improve their health both mentally and physically, both of which we know are crucial in helping with this thing.

I’m proud that, along with our members, we’re figuring out how to help people in this climate and with the restrictions that are in place. It’s a fluid situation and a work in progress for sure, but I’m proud that we’re doing what we can.

If we can provide any help for you in getting through this, please let me know.

Take care and stay safe!

Mitch Rothbardt, CPT, Pn2, Egoscue PAS
Castro Valley Fitness
2861 Grove Way
The Cleanest Gym In The Bay Area

Friday Workout 19

We’re gonna get buff today!

A nice upper body dumbell workout for you.

I figure it’s summer time so let’s get it rocking!

Or something like that.

DB Bench Press 4 sets 6-8

One Arm DB Row 4 sets 8-10

Lying DB Tricep Extensions 4 sets 10-12

DB Curls 3 sets 10-12

Rear Delt Raise 3 sets 8-10

Medicine Ball Slams 6 sets of 6

Mitch Rothbardt, CPT, Pn2, Egoscue PAS
Castro Valley Fitness
2861 Grove Way

Don’t Forget To Work On This!!

I want to talk about something a little different today. I know over these last few months we didn’t really have much of a choice in how we exercised. We basically walked and used whatever equipment we had at home to get some kind of training effect.

We did this to get our heart rate up, to reduce stress, to maintain some level of general fitness, to maintain some level of mobility, to feel like we did something positive for ourselves.

Hopefully you didn’t allow yourself to get too tight or achy, although there were times it may have seemed a little out of your control.

You can do a lot this way and it is very important to do that. Especially when you don’t really have any other options.

The one thing it can be very difficult to work on under these conditions is strength. From a logistical standpoint, you need a few things to do true strength training. Namely, things you can use to increase load. That can come in many forms. Heavier weights and ways to use more of your own body weight are just two.

The key is that whatever you use, you use it with the goal to progress.

I don’t want to make this a very long post today but if you’ve read much of what I’ve written in the past, you know the value I place on strength training.

Let me leave you with a quick list of things strength training does for you:

  • increases strength
  • improves bone density
  • improves mobility
  • improves metabolism
  • reduces stress
  • improves confidence
  • makes you a heck of a lot more awesome!

The moral of the story is don’t neglect your strength whether you’re working out at home or not!

Take care and stay safe!

Mitch Rothbardt, CPT, Pn2, Egoscue PAS
Castro Valley Fitness
2861 Grove Way




Friday Workout 18

We’re going to call this workout and workout and a half! You’ll understand why when you see the video.

It’s definitely a fun variation of these exercises!


Squat & 1/2 – 4 sets of 8

Pushup & 1/2- 4 sets of 8

Split Squat & 1/2- 4 sets of 8

Lawnmower Row w/one arm hold- 4 sets of 8

Pallof Hold & 1/2 – sets of 30s

Skater Jumps w/hold – 6 sets of 15s work/15s rest

Mitch Rothbardt
Castro Valley Fitness

Friday Workout 17

In this week’s Friday Workout we’re going to use a little different piece of equipment and I’m even going to tell you how to make one of your very own!

A Sandbag!!!

Sandbags are a very useful and versatile tool due to the fact that the sand itself is not very stable. This challenges your core stability big time, as well as being very effective in a number of ways.

Have fun!

SB Clean & Squats 4×8-10

SB Rotational Reverse Lunge 4×8 each leg

SB Rotational Overhead Press – 3×8

SB Waiters Walks – 3x30s-45s

Mitch Rothbardt, CPT, Pn2, PAS

Castro Valley Fitness


The State Of All Of Us

In today’s video I just want to talk a little about the state of the world, how it relates to both our mental and physical health and maybe some things to think about that may allow you to help both.

It may not be easy but these kinds of things never are. Right?

We will get through it.

Mitch Rothbardt
Castro Valley Fitness

Friday Workout 16

We’re going back to the basics today.

A full body resistance training workout. Enjoy!


Pushups – 4 sets 8-10

One Arm Band Row – 4 sets 12-15 each arm


Lateral Lunge – 4 sets 8 reps each leg

One Leg Stand – 4 sets 30s-45s each leg


3 Position Toe Raise – 3 sets 10 reps each position

Wall Sits – 3 sets 30s-60s


Mitch Rothbardt

Castro Valley Fitness