April 28th

P90X for Mommies

Warmup- 4 laps, 20 pushups, 20 situps, pull up hold count of 20

Plyometrics- 20 tires 4 front, 4 back

-20 switch lunges (jump up switch in air)

-alternating lunges for 90 sec

-straddle squat, touch floor, reach arms up

-jump squats, jump up squat down 30 sec

-running stance squats, switch on 3 - 30 sec

-swing kicks- swing leg over chair and back alternating legs 30 sec

-circle run- place weight on floor run small circle around(always facing front) 30sec lft and right

ARMS- 5-10lbs weights alternating bi curls(fast) 30 sec

- bi curls both arms 30 sec

-cross in front 30 sec

-pulse 30sec

AS MANY FULL OUT PUSHUPS AS YOU CAN DO (40 is a good number to shoot for)

200 abs of your choice, no stopping between, constant crunching!!!!!!!!!

Friday March 26th

Warmup- jog in place, or run stairs for 3min., 20 push ups, and 20 crunches

4 rounds of- 10 power lunges (step forward w/rt foot for lung, jump up switching legs in air land lft foot in front) pulse for 20 each side

20 chest press (lay flat on back and press up with baby or hand weights at least 10lbs)

20 mountain climbs ( in push up position alternated bringing knees into chest), hold plank pose

count of 20

20 crunches, alternate upper and lower

Have a good workout ladies. Sorry we could not meet

Wed Feb 24th

Hi there mommies! If you have not been in a few weeks we have 2 new mommies I would like to welcome: Andrea, who has been with me for about 4 weeks and Leigh who had a great first day today! Welcome ladies we are so happy to have you with us!

Warm up: 20 pushups, 20 counts of pull ups, 4 laps walking/jogging/ running

4 rounds total: rt side weighted shoulder press with a walking or jogging lap, 20crunches, repeat on lft side
rt side weighted bi curls with walking or jogging lap, 20 crunches
repeat on lft side

3 rounds: wall sit squeezing weighted ball between knees for the count of 40, run a ladder

3 rounds: full sit ups with weights. add a scooping motion with weights as you come up and control the weights back down as you roll down, hold plank pose for 25 count

You are in constant motion here ladies! No breaks, keep that heart rate up! Enjoy

Wed Jan 27th

Hello Ladies! Burr its getting cold again.

Here's a workout to warm you up!

As many rounds as you can in 20 min:

40 Shoulder Press, 40 butt kicks

30 alternating lunges w/ 30 pulse on each side, 30 butt kicks

20 crunches, pulse or hold for 20, 20 butt kicks

10 Full out pushups, 10 butt kicks

Text me with the number of rounds completed! Good luck

Wed Nov25 Fri 27

Wed Nov 25th
Legs and Cardio- be sure and stretch out legs
4 rounds in 20 min
20 pushups, 20 dips, 25 crunches, 25 fast body squats
4rounds as fast as you can
20 burpees, 20 alternating lunges

200 Abs of our choice. Make sure you get lower, upper and obliques

Friday Nov 27th
Arm and Cardio- be sure and stretch out arms
4 rounds on each side
25 bi curls with both 5 pound weights in one hand, 25 triceps 5-10 lbs, hold plank for count of 25,
25 pushups
If it is nice outside walk or run or at least 20 min. If not you can run stairs(if you have them),25 jumping jacks, 25butt kicks standing, and 25high knees alternating for at least 20 min.

200 ABS of your choice alternating lower, upper and obliques.

Make sure and get your heart rate up and sweat!!!!
Happy Thanksgiving see you next week

Wed Oct 21st

Please see Wed Sept 26th for Todays workout!

Have a good one girls! See you Friday

Wed Oct 14th, Friday Oct 16th

Legs and Cardio

warmup 2 walking laps, 4 jogging laps

Wall sits- passing 15lbs ball up and down the line, using obleaks as you twist!! Hold for 2 min.

1 butt kick lap

1-Kicks- 20 side kicks, knee up, press heel out, knee in and down

2-Pulse- 20 side kick pulses, pressing with your heel

3-Double time- 20 side kick pulses double time, pressing with heel

Jogging lunges down the court, 20 air squats, hold squat 20, jogging lunges back, 20 air squats, hold squat 20 bottoms down!!!!!!

Do this round again on the opposite side! Start with wall sits

ABS- 20 of each

1-Left knee up, right leg parallel with knee peel off mat reach for feet, roll back down, left side,

2-Heels up to ceiling scissor legs down for 1o, stop 1 foot off ground hold 20, back up for 1o,

3-On back one knee up, opposite knee contracts in with crunch and then presses out, rt and left side, 4-Straighten both legs 4 feet off ground, arms above head pull up and reach for feet, roll back down

Friday Oct 16th- See last fridays workout!!!!!!

Since we missed last Friday we will use the same workout this week!!!!