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

Workout of the Day

8 rounds: Push-ups (modified, girl)
10 seconds work, 20 seconds rest

Round 1: 11
Round 2: 1o
Round 3: 12
Round 4: 10
Round 5: 10
Round 6: 8
Round 7: 8
Round 8: 7

Total: 76 (+1 at the end to match Elizabeth's total. Pride is a great motivator)

8 rounds: Jumping pull-ups
10 seconds work, 20 second rest

Round 1: 13
Round 2: 14
Round 3: 14
Round 4: 13
Round 5: 14
Round 6: 11
Round 7: 11
Round 8: 13

Total: 103 (+ a recognition that Kegels after baby is not optional)

8 rounds: Core
45 seconds work, 15 second rest

Round 1: plank, on forearms, unmodified
Round 2: full situps--26
Round 3: crunches--53
Round 4: leg lifts--25
Round 5: bicycles--105 (need to reach further to work obliques fully)
Round 6: boxers--18
Round 7: medicine ball--80
Round 8: plank, on forearms, modified on knees

Workout of the Day

5 rounds

10 cleans
10 leg curls (10 pounds)
10 sit-ups

I can't seem to get my form right for the cleans. Bah.

Workout of the Day

3 rounds: 20, 15, 10

Bench press (45 pounds)
Tricep Pull-downs (25 pounds)
Dips
Shoulder presses (10 pounds each arm)

Time: 14min 18sec

Workout of the Day

3 rounds

Box squats with additional 10 pounds: 20, 15, 10
Lunges to street and back
Wall sits: 3min, 2min, 1min

Time: 24min 30sec

Followed up with 20 minute walk, stretching, and lots of leg shaking

Workout of the Day

Exercise group (5 attendees)

Circuit Training: 3 rounds (90 seconds, 75 seconds, 60 seconds) + 8 minutes of abs and 20 minute walk

Shoulder Presses (7.5 pounds each arm)
One-legged squats (some did step-ups)
Pull-ups
Straight leg deadlifts (45 pounds)
Bicep Curls (5 pounds each arm)
Wall Sits (89º or less)

Workout of the Day

200 rows (10 pounds)
50 sit-ups
30 push-ups
30 dumbbell jerks (5 pounds each arm)

100 rows
40 sit-ups
20 push-ups
20 dumbbell jerks

50 rows
30 sit-ups
15 push-ups
10 dumbbell jerks

Time: 24 minutes