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!