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