Your second workout is called (Charles Barkley voice)

“It’s Turrible to be Alone”

10 each arm- Single arm updog to downdog

(Start in regular downward dog yoga pose, then put your right hand behind you on lower back and your left hand on the ground. Lower your hips to updog pose (Your back is arched with your hand directly under you and your legs strait out behind you.)   Switch arms and repeat. (Your left hand should now be behind you)

20 each side – Single leg stand ups

(Find a short chair and sit down on it.  Extend your right leg straight out paralelle to the floor and stand up through your left leg.  Now sit down without touching your right foot to the floor.  Repeat 20 reps on the same leg then switch.)

30 -  Chair plank with twist

With the same chair as the previous exercise, put yourself in plank position.  However, instead of your elbows on the ground, they should be placed on the chair.  Keeping your plank position, bend your right leg and touch your left elbow with your right knee twisting at the mid section. Complete all 30 reps before switching to the other side.

40 on each side – “X” Abs

Lay on the ground and put your body in to and “X”.   Now lift your left leg so it is 45 degrees from the ground and bring your right hand to touch your left toes (left leg does not move from the 45 degree angle and the other arm & leg stay in the starting position.  While doing this movement, your lower back should be pressed into the ground and your shoulder of the active arm should be off the ground.) Using your abs, roll slowly back to the starting “X” position.  Complete all 40 reps on one side before switching to the other.

Complete this set 4 times to finish the workout.

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Ok everyone, I have youtube workouts recorded but for some reason I can not get them to properly upload from my camera so I am going to have to write what I want you to do. Ok, each of these workouts you need to start off with your dynamic warm up at 30 secs each (high knees, butt kicks, high russian kicks, froggies, jumping jacks, arm circles (both ways), OH claps, Inch Worms)

These workouts you get to decide which workout you do, but first 3 workouts are most important, so do those before 4 and 5.

Workout #1

*1 Lap around the Pit carrying 1 blue water jug

1 Lap around the Pit running fast as possible

5 rounds for time

post time to comments please

*water jugs are behind gym where my dumpster would go, please put back after you finish. There is no set way for you to carry jug, both arms? single? OH? whatever gets it around building.

1 Comment

1. betty said

   March 21 2011 @ 6:02 pm

   I ran 1/5 of a mile holding a 5 lbs weight
   1/5 of a mile as fast as I could
   finally, 1 mile.

   17.1 minutes
   One down!
   Hope you are having a relaxing time. Enjoy
   betty

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Congratulations  to Shannon and Diana who ran the muddy buddy race on Aug 1st…Great job ladies!!

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