Workout of the Day

I led the RS exercise group today.

Warm-up: 5 minute brisk walk

Cardio:
30 minute jog with following exercises intermittently:
* 10 jumping jacks (3 times)
* 10 burpees (3 times)
* jogging backwards (50 yards)
* 10 hill climbs, running up hill backwards
* 10 pushups
* sprints (3 times)
* bear crawl 2 times (50 yards each)
* step-ups (1 minute)

Stretch: 3 minutes

Strength:
Lunges (50 yards)
Dips: 20
Box Squats: 20
Shoulder Presses: 8 pounds, 20 reps
Wall Sits: 2 minutes
Shoulder Raises: 5 pounds, 20 reps up, 20 reps out

Abs: 45 seconds of each as fast as you can, 20 second rest

Plank, modified on knees and forearms
Sit-ups
Crunches
Leg lifts
Bicycles
Boxers
Medicine Ball
Plank, modified on knees and forearms