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
Tuesday, November 24, 2009
Tuesday, October 20, 2009
Friday, October 16, 2009
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!!!!
Tuesday, October 6, 2009
Wed Oct 7th and Friday Oct 9th
Wed Oct 7th
Warm up- 1 jogging lap, 1 sprint- 4 Rounds
4 Rounds (try for 20 min.)
4CORNERS
1- 25 crunches
2- 25 Air Squats ( all the way to your feet)
3- 25 bi-curls with 10-15lbs
4- 10 box jumps into burpees ( so of course this will have to be done at the back of gym!)
BUTT KICKS TO EACH STATION!!!!
ABS- 20 of each variation
1-start flat on back bring knees to chest and reach for feet,
2-in same position keep knees at chest with upper crunch use obliques to reach for feet side to side,
3-lay on side hands behind head using obliques do side crunch, elbow toward hip move body in one motion, not just elbow! LEFT AND RIGHT SIDE
4-Full motion crunch! Knees to ceiling pull all the way up to the knees! DONT PULL ON NECK!!!!!!!! USE YOUR CORE!!!!!!!!! YES YOU CAN DO THIS!!!!!!
5-standing with 10lbs in one hand, side bends. Make sure you are using core! LEFT AND RIGHT SIDE
Friday Oct 9th
Warm up- 4 walking laps & Bringing up the rear sprinting exercise! Person at the back sprints to the front
ARMS
4 Corners- 4 Rounds (try for 20 min)
1- 4 Pull ups, or hold for 25 sec
2- 20 Triceps kickbacks with 5-10lbs( elbow stays still swing weight back and front)
3- 20 push ups (try boys or full push ups)
4- 20 reverse flies, bend at the knees hinge at waist with a flat back, slight bend in elbows, lift arms shoulder high, control coming down ,palms face each other end by the feet!
Jogging lunges to each station!
ABS
20 of each
full crunch up to knees, full crunch up to the count of 8 and release to the count of 8, slow bicycle, fast bicycle, upper crunch with knees to ceiling, upper and lower crunch heels pressed to the ceiling
CHEER EACH OTHER ON! REMEMBER THIS IS YOUR WORKOUT YOU ARE THERE FOR ONE REASON AND ONE REASON ONLY! TO GET YOUR BUTT KICKED!
I HAVE SPIES SO MAKE SURE YOU ARE 100% :)
HAVE A GOOD ONE! SEE YOU SOON
Warm up- 1 jogging lap, 1 sprint- 4 Rounds
4 Rounds (try for 20 min.)
4CORNERS
1- 25 crunches
2- 25 Air Squats ( all the way to your feet)
3- 25 bi-curls with 10-15lbs
4- 10 box jumps into burpees ( so of course this will have to be done at the back of gym!)
BUTT KICKS TO EACH STATION!!!!
ABS- 20 of each variation
1-start flat on back bring knees to chest and reach for feet,
2-in same position keep knees at chest with upper crunch use obliques to reach for feet side to side,
3-lay on side hands behind head using obliques do side crunch, elbow toward hip move body in one motion, not just elbow! LEFT AND RIGHT SIDE
4-Full motion crunch! Knees to ceiling pull all the way up to the knees! DONT PULL ON NECK!!!!!!!! USE YOUR CORE!!!!!!!!! YES YOU CAN DO THIS!!!!!!
5-standing with 10lbs in one hand, side bends. Make sure you are using core! LEFT AND RIGHT SIDE
Friday Oct 9th
Warm up- 4 walking laps & Bringing up the rear sprinting exercise! Person at the back sprints to the front
ARMS
4 Corners- 4 Rounds (try for 20 min)
1- 4 Pull ups, or hold for 25 sec
2- 20 Triceps kickbacks with 5-10lbs( elbow stays still swing weight back and front)
3- 20 push ups (try boys or full push ups)
4- 20 reverse flies, bend at the knees hinge at waist with a flat back, slight bend in elbows, lift arms shoulder high, control coming down ,palms face each other end by the feet!
Jogging lunges to each station!
ABS
20 of each
full crunch up to knees, full crunch up to the count of 8 and release to the count of 8, slow bicycle, fast bicycle, upper crunch with knees to ceiling, upper and lower crunch heels pressed to the ceiling
CHEER EACH OTHER ON! REMEMBER THIS IS YOUR WORKOUT YOU ARE THERE FOR ONE REASON AND ONE REASON ONLY! TO GET YOUR BUTT KICKED!
I HAVE SPIES SO MAKE SURE YOU ARE 100% :)
HAVE A GOOD ONE! SEE YOU SOON
Tuesday, September 29, 2009
Wed Sept 30th and Friday Oct 2nd
Warm up- 4 laps walking, 4 laps jogging!
BE sure and stretch out your legs too ladies!
4 Rounds for time! Try for 20 min.
10-20-30-40
10- push ups - try real push ups for as long as you can! You can do it!
20- dips - on the chairs alternate crossing legs
30- crunches 10- all the way up to the knees, 10-upper and lower, 10 bicycles
40- body squats w/ 10lbs and make sure they are fast!!!!
ABS- 150 alternate every 20, lower, upper, upper and lower, legs stretched out w/ upper crunch, extend legs arms above head pull up with abs reach for toes roll to back THESE ARE SLOW!!!!, in lower crunch knees to ceiling reach for ankles so a side to side motion, obliques!
Good Luck Ladies! Wish I could be there!
Friday Oct 2nd
Arms and Cardio
3 Rounds
20 squats with 10lbs above head, at least start with 10:) You all can do it! I know you can!!!!
crab walk the short length of the gym, sprint back
15 kettle bell swings with 15-20 lbs
butt kick down and back, the short length
20 count plank
suicide, sprint back
ABS- same abs as Wed!
Good luck ladies! Dont forget to motivate each other and keep each other going!
Post your comments and times! I really want to know who is able to make it and how you are all doing! Thanks and I will miss you!
BE sure and stretch out your legs too ladies!
4 Rounds for time! Try for 20 min.
10-20-30-40
10- push ups - try real push ups for as long as you can! You can do it!
20- dips - on the chairs alternate crossing legs
30- crunches 10- all the way up to the knees, 10-upper and lower, 10 bicycles
40- body squats w/ 10lbs and make sure they are fast!!!!
ABS- 150 alternate every 20, lower, upper, upper and lower, legs stretched out w/ upper crunch, extend legs arms above head pull up with abs reach for toes roll to back THESE ARE SLOW!!!!, in lower crunch knees to ceiling reach for ankles so a side to side motion, obliques!
Good Luck Ladies! Wish I could be there!
Friday Oct 2nd
Arms and Cardio
3 Rounds
20 squats with 10lbs above head, at least start with 10:) You all can do it! I know you can!!!!
crab walk the short length of the gym, sprint back
15 kettle bell swings with 15-20 lbs
butt kick down and back, the short length
20 count plank
suicide, sprint back
ABS- same abs as Wed!
Good luck ladies! Dont forget to motivate each other and keep each other going!
Post your comments and times! I really want to know who is able to make it and how you are all doing! Thanks and I will miss you!
Monday, September 14, 2009
First workout that I am out!
Hey ladies! Here is the 1st weeks workout for when I am gone! Lindsay will you be the first to write down the workout and make sure everyone knows what to do? Thanks!!!
Just incase something happens before the 21st I am posting it now! I am crossing my fingers that it will:)
***Ladies dont forget this workout is for you! Motivate eachother and keep it fun! It will all be worth it in the end! I am proud of each of you! Keep up the awesome work!***
Wednesday - Wall Ball Cardio Mix
2 jogging warm-up laps
Jog line - mommy in back sprints to the front
In pairs- 1 pair at each station - 5 rounds ( no that is not a misprint 5 rounds)
After your workout post your time, comments but be nice:)
1. Wall sits handing the 15lbs ball back and forth with your partner
2. Jogging lunges down the b-ball court and back with 10lb weight
3. Wall sit with ball toss. Rotate 6lbs and 10lbs ball, 1o tosses each weight
4. 20 body squats- FAST ladies FAST
1 lap of butt kicks after each Round!
150 abs- lower crunch, upper with lower, bicycles 2 rounds 25 of each
Friday - Arms
4 walking warmup laps
1 jogging lap w/ 10 lbs weight shoulder press rt arm
1 jogging lap w/10 lbs weight shoulder press lft arm
1 joggin lap w/ 10lbs weight bi-curl rt arm
1 joggin lap w/10lbs weight bi-curl lft arm
4 laps total
3 Rounds
1.Rows to chin 20lbs weights (arms start at side, palms facing back, lift weights straight up sides elbows out, all the way to your chin. Keep elbows pointing out!) 20 reps
2. In a squat, arms straight out to side, bi-curls into shoulders, 20lbs, 20 reps
3. 20 dips
ABS- Hold plank for 20, 2 times, in plank lower knees and press bk, 2 times, in plank rotate lowering knees lft/rt 2 times
Motivate eachother and keep up the good work! I am so proud of all my
hot mommies!
Wish I was there with you!
Just incase something happens before the 21st I am posting it now! I am crossing my fingers that it will:)
***Ladies dont forget this workout is for you! Motivate eachother and keep it fun! It will all be worth it in the end! I am proud of each of you! Keep up the awesome work!***
Wednesday - Wall Ball Cardio Mix
2 jogging warm-up laps
Jog line - mommy in back sprints to the front
In pairs- 1 pair at each station - 5 rounds ( no that is not a misprint 5 rounds)
After your workout post your time, comments but be nice:)
1. Wall sits handing the 15lbs ball back and forth with your partner
2. Jogging lunges down the b-ball court and back with 10lb weight
3. Wall sit with ball toss. Rotate 6lbs and 10lbs ball, 1o tosses each weight
4. 20 body squats- FAST ladies FAST
1 lap of butt kicks after each Round!
150 abs- lower crunch, upper with lower, bicycles 2 rounds 25 of each
Friday - Arms
4 walking warmup laps
1 jogging lap w/ 10 lbs weight shoulder press rt arm
1 jogging lap w/10 lbs weight shoulder press lft arm
1 joggin lap w/ 10lbs weight bi-curl rt arm
1 joggin lap w/10lbs weight bi-curl lft arm
4 laps total
3 Rounds
1.Rows to chin 20lbs weights (arms start at side, palms facing back, lift weights straight up sides elbows out, all the way to your chin. Keep elbows pointing out!) 20 reps
2. In a squat, arms straight out to side, bi-curls into shoulders, 20lbs, 20 reps
3. 20 dips
ABS- Hold plank for 20, 2 times, in plank lower knees and press bk, 2 times, in plank rotate lowering knees lft/rt 2 times
Motivate eachother and keep up the good work! I am so proud of all my
hot mommies!
Wish I was there with you!
Saturday, August 29, 2009
Friday Aug 28th
Hi there mommies! You all did a GREAT job today! If you were not there this is what you missed!
Walking laps to warm up
4 rounds of:
20 kettle bell swings with 20lbs
5 Power Cleans with 2 -15lbs
2 pull ups or pull up n hold for 20
2 Hand stand push ups, or hold for 20
1 lap butt kicks
2 rounds of:
Wall sits, hold in squat, toss 6lbs for 10, toss 10lbs for 10
run a lap
150 sit ups, variety
This was a hard day and you all did such a GREAT job! I think you even surprised yourselves, especially on the pull ups and the 15lbs power cleans! I am very proud of you all! See you Wed.
Walking laps to warm up
4 rounds of:
20 kettle bell swings with 20lbs
5 Power Cleans with 2 -15lbs
2 pull ups or pull up n hold for 20
2 Hand stand push ups, or hold for 20
1 lap butt kicks
2 rounds of:
Wall sits, hold in squat, toss 6lbs for 10, toss 10lbs for 10
run a lap
150 sit ups, variety
This was a hard day and you all did such a GREAT job! I think you even surprised yourselves, especially on the pull ups and the 15lbs power cleans! I am very proud of you all! See you Wed.
Wednesday, August 26, 2009
Wed Sept 26th
Hey great job today mommies! If you missed today this is what we did
3 lap jogging warm up
4 sets of each
jog lunges with 10lbs, length of gym floor ( the long way)
quick feet on stairs for 8, (up up, down down)
8 squat jump ups on stairs
jog lung back down the length of gym with 10 lbs
20 body squats with 10 lbs
with band side lunges the short length of the gym left and right 2 times each
140 sit ups varied
quick feet squats in a circle 2 times each direction!
See you all Friday for Arms
3 lap jogging warm up
4 sets of each
jog lunges with 10lbs, length of gym floor ( the long way)
quick feet on stairs for 8, (up up, down down)
8 squat jump ups on stairs
jog lung back down the length of gym with 10 lbs
20 body squats with 10 lbs
with band side lunges the short length of the gym left and right 2 times each
140 sit ups varied
quick feet squats in a circle 2 times each direction!
See you all Friday for Arms
Tuesday, August 25, 2009
Welcome Mommies
Hello all! I wanted to go ahead and get our blog set up for future use! You didnt really think that just because I was having a baby that I would stop torturing you did you?
I will post weekly workouts here! It will be your job to check the blog, go to the gym and complete the workout, and post your results! I will be checking:)
So from this post I just need for you to make a comment to let me know you were able to find the site ok and that it is actually working!
Thanks so much
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