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!

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!