Warm ups- (most important part that and stretching so you don’t [...]]]> Many of you have requested another copy of the “home workout” that I emailed to the group during our really nasty weather. So, here it is once again. This is a great workout to do at any time, not just if the weather is bad!

Warm ups- (most important part that and stretching so you don’t pull a muscle)

ENLARGE THE PRINT, PRINT IT OUT, PUT ON SOME MUSIC OR NOT… AND GO FOR IT!!!

20 of each

High knees

High heel butt kickers

Body weight squats

Walking lunges with rotation

Inchworm with a push up

Jumping Jacks

Toe walks

Heel walks

12 REPS OF EACH FOR 10 MINUTES NO BREAKS UNLESS YOU NEED IT

Squats -Heavy weights

Stationary Lunge with Biceps underhand curls 12 each leg

Triceps Push ups (Elbows stay close to your sides, knees or toes

Burpees with an overhead dumb bell press (put your dumb bells next to your feet, when you come up grab the weights and do an overhead press,  DO NOT JUMP UP WITH THE WEIGHTS.

**Do these exercise to fatigue on each set perform 2-3 sets of each… Fatigue means with good form and I know you will all be able to do more than 12 reps.

Bulgaria – 1 leg reaches behind up on a step and perform a standing lunge(ooooo ya!)
Plank with 1 arm alternating row (keep your butt down and hips level)

Reverse Lunge holding weights at your side (add 2 pulses at the lowest part of the lunge to feel the burn in your Butt and Thighs)

Chest Press in a bridge- face up, hips up, push through your heel

Stretch, ahhh!!!

If you have time to do all of this it will take you the hour… if you are thinking to yourself that you just don’t want to do this then pick 2 exercises from each group, 1 upper body and 1 lower body exercise and do those, to continue to build lean muscle mass and burn calories it is BEST not to go 3 days or more without strength training

Will be checking back for emails, let me know how the workout went

Shandra

Lot’s of change for many of us in the past year and it has been a pleasure to have been a help in some small way with exercise Everyone has said at sometime in the early 5:30am @@#$%%**& morning that if it wasn’t for the [...]]]> Hello hello and Happy New year!!!

Lot’s of change for many of us in the past year and it has been a pleasure to have been a help in some small way with exercise Everyone has said at sometime in the early 5:30am @@#$%%**& morning that if it wasn’t for the group they might not be there. Well, if it was not for your I would not have my alarm set at 4:30am!!!

You all give an energy that helps others and in turn we get the energy to keep going and make healthy lifestyle choices for ourselves and maybe folks around you, your friends, spouses, children, dogs, cats.

Ask your yourself a few simple questions before you come bright and early tomorrow.

1. Why am I doing this?

2. Am I crazy?  (only cause it’s early, ha!)

3. Is there a personal goal that I am working towards, if so what is it?

4. How has my nutrition been in the last month? Am I ok with this and now what am I going to do change it if it needs to be changed?

5. Do I have fun in the workouts and do I look forward to them?

Just a few little things to keep in mind when you are with me and together as a team.  Work hard, do your best, have fun, work outside of your comfort zone and NEVER be afraid to ask questions or tell me how you are feeling.

Hope to see you all in the morning

Shandra

The next couple of weeks enjoy the time without [...]]]> Thank you again for all of your hard work in all of our outdoor workouts this year. You are all amazing, committed, strong and not afraid to do a Burpee during a recovery in any workout!! That was demonstrated with yesterday’s workout

The next couple of weeks enjoy the time without an early morning wake up unless you want to! You may choose to change the time that you do your outdoor workout, at night, at lunch time, there is never a wrong time just do it if that is what your goal is for that day.

Below you will see a basic (not easy) workout plan for 3 days per week. You can do this workout every other day to continue your body’s fat calorie burning, cardiovascular conditioning and core strength.

Warm up – 10 minutes of a brisk walk then a jog or step ups, jumping jacks. The warm up is the most important part to get your body to transport the oxygen filled blood it needs to prime the muscles for the work ahead. It also transports a fluid into the joints to get them good and pliable for all the movements and impact of your workout. (Snynovial fluid is the name of it, Google it!)

Stair workout day

1. 2 sets of stairs

2. Push ups to fatigue   (2sets of stairs and push ups)

1. 2 sets of stairs

2. Dips to fatigue  (2 sets of stairs and Dips)

1. 2 sets of stairs

2. Rotating planks with a push up  (Side plank hold for 3 seconds, push up in middle, side plank. 5 side planks, 10 push ups)   (2 sets stairs dips)

1. Pelvic Lifts – lift hips up and then alternate lifting 1 leg up at a time – 15 each leg (2 sets alternate with the swimmers)

2. Face Down swimmers – lift opposite arm/leg keep the butt tight – 15 each side

Running days- Try not to work you legs so hard on the day before a longer run, keep your legs fresh.

Warm ups – high knee hops, high heel butt kickers, straight leg soldier walks, leg cross overs keeping hips in front

1. Run for at least 30 minutes or 45 whatever your goal is for that day.

2. Walking Lunges with a rock overhead press If you are on a trail this will work super!!!!! If you are in town use your dumb bells- 15 each

3. Low, Low, keep the butt back and down low — Sumo Squat walks – Keep toes pointed in front – 20 steps each direction 3 sets!!!!

4. Single Leg balance, slowly walk down, walk out into a push up. 5 each leg

CORE

5. Planks – Front plank with a hip drop – 10 each side

6. Bird Dogs – On all 4′s, reach out with your right arm/left leg keeping your back flat, hips level, hold for 5 seconds and switch. 10 each side

7. Side Plank – Hold the side plank, lower and lift the hips 15 each side, 2 sets

Anywhere workout day – parking lot, downtown, trail, track, home

Warm up for 10 minutes, don’t skip it

1. Jumping Jacks

2. Wall sit overhead press

3. Burpees

4. Stationery lunge on 1 leg holding weight – switch after 30 seconds

5. Step Ups-bench, curb, rock, log, chair (be creative, look around)

6. Push Ups

7. Jumping Jacks

8. Tricep Dips

9. Run, sprint, run, sprint (that’s on set) go stop sign to stop sign or tree to tree or light pole to light pole.

**Do this circuit 3x times, 1 minute each exercise, no break until after the run/sprint!!!!!

Stretch, Stretch, Stretch

Print this, keep in your pocket.

Send an email out if anyone would like to get together and do workouts, you have seen what the power of a group or a workout buddy can do!!! It makes your committed, it helps you work harder and above all it is fun!!!!! Laugh and enjoy