Let's Warm Up!

It's COLD today, so a workout that will make you sweat will make you feel better!!!

Make sure you stretch really good!

Warm Up: (Without stopping!)
Jumping Jacks 1:00
Explosions :30
High Knees 1:00
Heisman :30
Butt Kicks 1:00
Switch Kicks :30
Sprint in Place :30
1:00 Break
-----x2-----
Push Ups with Twist x20
Tricep Push Ups x15 (on your knees)
Plank Front Raises 5lbs x20R/x20L
Mountain Climb 1:00
------x2-----
Quick Squats x30
Wall Sit 1:00 (arms out!)
Explosions x30
Squat Pulse 1:00
-----x2-----
Inch Worms with 20 Plank Jacks, x10 (every two inch works, do 20 plank jacks)
Bicep Curls 8lbs, x20
Tricep OH 15lbs, x20
Hammer Curls 8lbs x20
OH Press 8lbs x20
Jumping Jacks with 5lbs weights 1:00
----x2----
Sit Ups x30
Roman Twists with 10 lbs x30
Alternating Toe Touches x30
Alternating Plank Twist x40
Plank Pull Knee In x30
Sit Ups x20
Butt Ups x20
Plank 1:00
DONE!

First Half Down!

Apalachicola Running for the Bay!! Beautiful Run!!!

Mare's Friday Full Body Workout!

15 Push-Ups
:30 Mtn Climb
:30 Plank
X3---
30 quick Squats
30 Explosions
1:00 Wall Sit (while doing rapid fire with 5lbs)
X3---
Swiss ball curls x20
Swiss ball raises x20
Dead lifts with 2 15lb dumbells x20
Butt kick jumps x30
X3----
Bicep Curls x 30 8lbs
Hammer and press 5lbs x20
High knees holding 5lb weights over head 1:00
X3----
Sit ups: as many as you can, at least 75
Straight into low plank 1:00!!

Practice for Appalach

Wasn't fast, but it was nice and the weather was beautiful! 1st half of 12 starts Sunday!!! Race for the Bay-Appalachicola-Florida!!

100 Burpees

Workout today:

100 Burpees in Under 30 Minutes...

GO!!

30 Felt Like a Great Number

HERE WE GO!

STRETCH!
5 minute Run
--------
30 Push Ups
30 Tricep Overhead with a Kettle bell
----x3----
30 Overhead should press 5lbs weights
30 Rapid Fire Punches R/L=1 (technically 60 punches)
----x3----
30 Quick Squats
30 Explosions
----x3----
30 Dead Lifts with 2-15 lb dumbbells
30 Butt Kick Jumps
----x3----
30 Calf Raises
30 Heisman (I apologize for the cheesy link)
----x3----
30 Bicep Curls 8lbs
30 Jumping Jacks with weights 5lbs
----x3----
30 Sit Ups
30 Plank Tuck Jumps
---x3----
30 Roman Twists
30 Plank Jumps (like a jumping jack in plank with stationary hands)
----x3---
Rest!!

Fifty to One... No These Are Not Odds...

50-1 Plyo Day!  You can do this at home, no weights required!

Do all of this as fast as you can with 1:00 breaks in between!  Really push yourself to finish each exercise quickly, but with good form!  Remember, when you squat to keep all the weight in your heels and stick your butt out!  Never let your knees go over your toes!  Same with Lunges!!!
-----
50 Squats (quick!)
40 Explosions
30 Reverse Alternating Lunges (15R/15L)
20 Plyo Lunges
10 Tuck Jumps
1:00 Wall Sit (knees at 90 degrees!)

1:00 Break

50 Mountain Climbers
40 Plank Shoulder Taps
30 Push Ups
20 Plank Tuck Jumps
10 Tricep Push Ups (hands shoulder width apart, push your elbows straight back!
1:00 High Plank

1:00 Break

50 Butt Kick Jumps
40 Bent Knee Glute Lifts (20R/20L) Thigh should start parallel to ground then press your heal up toward the ceiling).
30 Hamstring Lifts
20 Calf Raises
10 Burpees
1:00 Running in Place Butt Kicks

1:00 Break

50 Sit Ups
40 Crunches
30 Alternating Toe Touches
20 Butt Ups
10 Ski Abs (start in plank, jump your knees up to your left elbow, jump back into plank, jump your knees in between your arms, jump back into plank, jump your knees up to your right elbow, jump back in to plank =1)(right, middle, left =1)
1:00 Low Plank

Done!

If you're feeling frisky, go through this twice!