Yikes this 7 week session flew by….but we have one more day on Tuesday, March 22nd! Treat Tuesday like a Friday. I am going to send out some random texts the week of March 28th-April 1st to see who is around, if there are enough I figure we can do $5 classes that week! Becca is having surgery that week so I am not sure how it will all play out and I have a feeling a lot of you will be out of town!
Next Session will be April 5th- May 18th. NO CLASS Friday, May 20th………. 7 week session- 2 days/week= $150; 3 days/week=$200
Workout for Break ($5 off next session for a short video of you doing it emailed to me each time you complete the workout-): Warm-Up-5minutes— jog/side to side/arm circles/walk out-3 pushups/walk out (one leg forward) other leg (all of my regulars know the routine, if you are new, make sure you get loose before you get going)
This is a circuit that you are going to go thru TWICE TOTAL….each interval is 50 seconds and it is a strength move followed by a cardio move!! If you don’t have weights, use a gallon of milk, or water bottle, or basektball.
1- Goblet Squat (using a heavy weight-if you have heavier than a 10-try it!!), squat LOW, butt low-thighs past parallel (You can do without weights too)
2-Mountain Climbers-MOOOOVVVVEEEEE!!!
3-Single arm Dumbbell swing (dumbbell comes to shoulder height, squat and lower)(2nd time thru other arm swing)
4-Fast Feet- Wide feet-get low-move those feet fast!!
5-Push Up to T-Stabilization (Alternate) (No weights)
6-Mountain Climbers
7-Dumbbell Row (bent at hips, wrists are pointing behind you and alternate rows, one arm at a time)
8-Fast Feet
9-Dumbbell Side Lunge (lunge to the side, as far as you can go, butt back, weights go to feet)(2nd time thru go other side)
10-Mountain Climbers
11-One Dumbbell Lunge with twist- Lunge forward and twist into front leg
12-Fast Feet
13-Weighted Burpees (using a weight-you can do this with one weight and put it on the ground when you do your PUSHUP)
14-Mountain Climbers
15- Bicycle Crunches
16-Fast Feet
TAKE A BREAK!!! No longer than a minute!!
PUSHUPS—How many can you get in 30 seconds??? REPEAT 3x!!
REPEAT ENTIRE CIRUIT ABOVE!!
2nd Time Thru the Cardio Circuit is Butt Kicks (make sure you pull your heels to your butt)/High Knees (hands at hip level and touch your hands)
NICE JOB!!! FINISH WITH AN AB CIRCUIT AND STRETCH!!!
AB Circuit (one minute each-repeat twice)
Butt lifts (put one leg up for more of a challenge)
Reverse Crunches
Side Plank Hip Touches
