Weekend Workout Feb. 28-March 2

100 Sit ups

90 Side lunges (45 each leg)

80 Jumping jacks

70 Mountain climbers

60 Second plank

50 Deep squats (add a jump if feeling good)

40 Push ups

30 Chair dips

20 Squat kicks

10 Burpees with push up and jump

Wednesday, Feb. 26

25 Burpees with jump

25 deep squats, put a basketball or other object that sits about a foot or so off ground, squat down to touch object, then shoot up

25 straight leg sit ups

25 bootstrappers (NICK STREIT, I expect 45 from you)

25 push ups

25 mountain climbers

25 bootstrappers (NICK STREIT, can you handle 45 more bootstrappers???)

25 split lunges

25 jump squats

25 abs of your choice

Real tough kids can do 2 rounds, how tough are you???  Let me know how many rounds you made it!

(NICK STREIT, I EXPECT AT LEAST 3 ROUNDS FROM YOU)

Weekend workout

100 sit ups (your choice of ab exercise)
90 deep squats
80 lunges (40 each leg)
70 mountain climbers (count each leg)
60 second plank
50 push ups
40 bootstrappers
30 one legged squats (each leg)
20 one legged wall squat (10 seconds each leg, assume wall squat position, lift one leg in air as high as you can)
10 burpees

Be sure to stretch....

Thursday, Feb. 20

It's been several days since I have posted a workout and only a few have asked for more workouts.  Please let me know if you would like me to continue posting different exercises.

25 deep, wide leg squats
20 Abs of choice

25 (each leg) one legged lunges, place one leg on chair behind you and hop front foot out as far as can go
30 sec plank

25 bootstrappers  http://www.youtube.com/watch?v=XWQsahKSjSc
20 Abs of choice

1 min. wall squat
30 sec plank

25 lunges (each leg)
20 Abs of choice

25 hip raises (lay on back, put both legs on chair, knees bent, raise hips up) http://www.youtube.com/watch?v=1hkXkAIRcQQ&noredirect=1...you will use with legs on chair
30 sec plank

Repeat 3 times

Thursday, Feb. 13

20 push ups

20 sit ups

20 burpees with jump

30 sec plank

20 single legged squats (each leg)

20 Froggie crunches

20 wide leg, wide arm push ups

20 mountain climbers, try bringing knee up to elbow, move fast!

30 sec plank

20 leg lifts (lay on back, body straight, lift straight legs up into air making a 90 degree angle with body, as added bonus, lift hinny off floor pushing legs into sky)

Repeat 4 times

Wednesday, Feb. 12

30 second speed skate jumps, optional weighted....
              View "How to at"  http://www.youtube.com/watch?v=PVT1XeayMcE

30 second knee highs

30 second mountain climbers

30 second Tommy Boy, fast feet....let upper body moving from side to side

30 second squat jumps

30 second jumping jacks

30 second plank

30 second plank jacks

40 sit ups

Repeat 5 times

Tuesday, Feb. 11

10 burpees with push up and jump

30 sec plank

15 plank jacks (in plank position, jump legs out, jump together, repeat 15 times)

30 sec leg hold (lay on back, extend legs out and lift about 6 inches off ground, hold position)

30 sec wall sit  (if feeling good, lift one leg off ground, hold, switch after 15 secs)

20 deep squat jumps, good form, squat down, touch floor, explode high in air extending arms

20 Bicycle crunches

Complete 3 rounds

Monday, Feb. 10

15 pushups
10 deep squats
20 lunges (each leg)
15 sit ups
25 crunches, feet off ground, pull knees inward
50 jumping jacks or high knees
30 sec. plank
50 jumping jacks or high knees
15 side lunges (each leg)
30 second superman
30 sec. plank
25 crunches

Complete 2 rounds if you're feeling brave, 3 rounds if your insane

Weekend Workout

Be sure to take one day off this weekend.

For the other day this weekend, choose one of your favorite workouts from the week to complete.

Please give me feedback on how the work outs are going.  I would really like to see how many are getting involved in this challenge.

Enjoy your weekend, safe choices.

Friday, Feb. 7

20 Tricep push ups, hold arms close to body...when go down, be sure elbows squeeze your sides.

20 twists, bend legs and raise slightly off floor, lean back as far as you can comfortably go, twist upper body to each side.

20 Small shoulder circles, hold arms straight out, no bend at elbow...make 10 small circles forward, then switch for 10 small circles reverse..to add more difficulty, add 5 lb weights or soup cans

20 Large shoulder circles, hold arms straight out, no bend at elbow...make 10 large circles forward, then switch for 10 large circles reverse

30 Sec plank on forearms

20 Chair dips, try dipping with legs straight rather than bent, adds a little extra level of difficulty

4 up 4 down pushups...stay in low pushup, slowly push self up for a count of 4, hold, slowly bring body back down for a count of 4...repeat for 8 reps

Killer abs...1 minute sit ups (any style you wish)...45 sec plank...30 sec sit ups (any style)...15 sec plank
1 minute sit ups (any style)...finish with 30 sec plank (can you plank for one minute???)

Repeat workout for 3 rounds

Add any bonus you wish

Be sure you are stretching after your workouts

Thursday, Feb. 6

50 Knee ups, lock hands behind head, lift left knee up high and connect with right elbow, switch to                   right knee and connect with left elbow, continue for 50 reps

30  Sec Plank

25 Quick lunges, hold hands straight up above head, go down in lunge position (left leg forward),                     quickly jump switching legs (now right leg forward).  Continue switching legs while staying                   low in lunge position

30 Sec Plank

20 Burpees with jump

30 Sec Plank

20 Wide leg push ups

30 Sec Plank

50 Mountain Climbers

Complete 3 Rounds

If ready, add one of the bonuses from a previous work out

Please begin commenting your name so I know who is completing each challenge

Wednesday, Feb. 5

25 squat jumps, get LOW and jump HIGH

20 knees to elbow, keep back straight and really pull those knees up

Plank 30 secs, keep hands under shoulders and straight body, don't let hips drop

20 frog crunches, lay on back, bend legs into butterfly position with feet together and hold about 6                     inches off floor...crunch up reaching to touch feet

15 one legged lunges, prop one leg up on chair and hop front foot out as far as can go, go down into                 lunge 15 times, switch legs

Sumo Walk, stay in wide deep squat, walk forward 5 steps, backwards 5 steps, DO NOT stand up,                   continue for total of 30 steps

Plank 30 secs

20 cross crunches

complete 3 rounds, your legs should be on fire!  If not, do another round

As always, BONUS:

Run 1/2 mile on treadmill before and after

OR

high knees or jump rope for one minute before and after work out

OR

4 tires forward, 5 high knees backwards for one minute before and after work out

Tuesday, Feb. 4

This workout is a big one and you are working for time.  Be sure to time yourself and we will check back every other week to see the time improvements on this same workout.  Please comment your time so we can monitor your progress.

50 sit ups
30 Mountain climbers (each leg)
50 sit ups
30 stationary lunge steps (each leg)
50 sit ups
30 Burpees
50 sit ups

Bonus #1...complete 2 rounds

Bonus #2
run half mile on treadmill before and after workout..if doing 2 rounds, include another half between
OR
jump rope or high knees for one minute before and after workout, add between rounds if needed
OR
4 tires forward, 5 high knees back for one minute before and after workout, add between rounds if needed

Monday, Feb. 3...Workout #1

20 Burpees with jump
20 Squat jumps
20 full sit ups
20 Deep air squats
20 Push ups
20 Chair dips
20 Bicycle crunches
Complete 3 reps of above workout...workout should take no longer than 30 minutes

Bonus:
1/2 mile on treadmill before and after above workout
OR
Jump rope for two minutes before and after above workout
OR
4 tires forward and 5 high knees backwards before and after workout for 30 seconds each time