June 25, 2007
Dynamic Warm-up, 2 laps Meet at the Center (newbies = 1 lap)
Mini-circuit (One Minute rounds) 2 trips
Thrusts (w / bands) - Cone slides (Tabata style) for 20 /10- 20/10
Wall Balls - Dips - Steps
Shake it out (rinse)
2nd circuit (one minute rounds) 2 trips (at playground)
Jump - up pull-ups
Jump rope
Push-ups
Duane joined, Sara came as guest and worked her butt off! Roma got with the program and pushed the pace. Awesome workout!!!
Monday, June 25, 2007
Sunday, June 24, 2007
Saturday, June 23, 2007
Thursday, June 21, 2007
June 21, 2007
1/2 mile run, 1 leg push-ups, curls
1/4 mile run, 10 burpees
1/4 mile run, 20 mountain climbers
1/4 mile run, 30 wall balls
1/4 mile run, 25 steps
Abs
Medicine ball sit-ups
medicine ball wood chops
medicine ball push-ups, Lateral roll
It was a great day Lisa was a beast!!! I'm so proud of all of you!
Brianne went a mile today. What a positive attitude!
June 19, 2007
1/4 mile run/walk
20 slams, 10 push-ups
50 rope jumps
20 thrusters
20 steps
ABS
tuck position, legs straight, obliques
June 18, 2007
Tabata Day 5X trips around parking lot,
Tabata push-ups, Squats,
Hips- rear lunges, lunges, straight leg dead lifts
Throwdowns
June 14,
mile run Timed
Deck of cards
Air squats, Wall balls, Push-ups, Dips,
Abs- knee-ups, Glutes
June 12, 2007
1 mile timed
deck of death
Hearts=slams, Diamonds=steps, Clubs=push-ups, Spades=shoulders raises
Abs, jack Knife, Planks, Leg raises
June 11, 2007
1/2 mile run,
planks 30 secs
shoulder rolls w/bands
wall ball, jump rope-double under, dips, steps walking lunges,
Glutes, Abs
June 8, 2007
Warm-up
1/2 mile run, steps 3X dips, circuit included punches/ kicks/ mountain climbers/ burpees/ bicep curls/ reverse curls/ went to the beach!
Jay Bird, Lisa and Nadine rocked da' house! All positive! All the time! Getting better everyday! They will be awesome in 6 weeks.
June 7, 2007
Warm-up
10 minute run
stations-2 rounds of push-up/sit-ups/ thrusts/squats with bars/ jump rope/ kicks
Nadine was a woman on fire!
Everyone was awesome!
June 5, 2007 Day Two Exercises
Body Mass index testing
Timed 12 minute run/walk (Randy B. was a beast!!!!)
timed sit-ups, push-ups, squats, jump rope
June 4, 2007 Day One Exercises
Warm-up
5 Burpees, 20 sit-ups, 20 push-ups, 20 squats, 20 thrusts 3 laps, repeat , stair climbers, dips
Cool Down
The campers were awesome!!!
June 1, 2007
Peachtree road race is coming to Atlanta on July 2nd. It is the perfect goal to set for yourself depending on your current conditioning. Ritefit will help you run it better.
1/2 mile run, 1 leg push-ups, curls
1/4 mile run, 10 burpees
1/4 mile run, 20 mountain climbers
1/4 mile run, 30 wall balls
1/4 mile run, 25 steps
Abs
Medicine ball sit-ups
medicine ball wood chops
medicine ball push-ups, Lateral roll
It was a great day Lisa was a beast!!! I'm so proud of all of you!
Brianne went a mile today. What a positive attitude!
June 19, 2007
1/4 mile run/walk
20 slams, 10 push-ups
50 rope jumps
20 thrusters
20 steps
ABS
tuck position, legs straight, obliques
June 18, 2007
Tabata Day 5X trips around parking lot,
Tabata push-ups, Squats,
Hips- rear lunges, lunges, straight leg dead lifts
Throwdowns
June 14,
mile run Timed
Deck of cards
Air squats, Wall balls, Push-ups, Dips,
Abs- knee-ups, Glutes
June 12, 2007
1 mile timed
deck of death
Hearts=slams, Diamonds=steps, Clubs=push-ups, Spades=shoulders raises
Abs, jack Knife, Planks, Leg raises
June 11, 2007
1/2 mile run,
planks 30 secs
shoulder rolls w/bands
wall ball, jump rope-double under, dips, steps walking lunges,
Glutes, Abs
June 8, 2007
Warm-up
1/2 mile run, steps 3X dips, circuit included punches/ kicks/ mountain climbers/ burpees/ bicep curls/ reverse curls/ went to the beach!
Jay Bird, Lisa and Nadine rocked da' house! All positive! All the time! Getting better everyday! They will be awesome in 6 weeks.
June 7, 2007
Warm-up
10 minute run
stations-2 rounds of push-up/sit-ups/ thrusts/squats with bars/ jump rope/ kicks
Nadine was a woman on fire!
Everyone was awesome!
June 5, 2007 Day Two Exercises
Body Mass index testing
Timed 12 minute run/walk (Randy B. was a beast!!!!)
timed sit-ups, push-ups, squats, jump rope
June 4, 2007 Day One Exercises
Warm-up
5 Burpees, 20 sit-ups, 20 push-ups, 20 squats, 20 thrusts 3 laps, repeat , stair climbers, dips
Cool Down
The campers were awesome!!!
June 1, 2007
Peachtree road race is coming to Atlanta on July 2nd. It is the perfect goal to set for yourself depending on your current conditioning. Ritefit will help you run it better.
Friday, June 15, 2007
Results from assessment day 1 week of 6/4/07
12 min run /walk (laps) sit-ups push - ups BMI/Body Fat Index
1LR 4.25 43 41K 30.4/18.2
2NM 4.25 60 32K 29.7/25.5
3 JW 4.50 41 47 k 26.6/27.6
4RB 5.25 57 55 18.3/25.2
5 BD
Bicep chest Hip Waist Thigh
1 9.5 32.5 36 29.5 16.5
2 11 39 41 33 21.75
3 13.5 43 39.5 21.75
4 12.14 42 37.5 20
Timed Mile weekof 6/11/07
1 10.17
2 11.52
3 10.52
4 9 :22
12 min run /walk (laps) sit-ups push - ups BMI/Body Fat Index
1LR 4.25 43 41K 30.4/18.2
2NM 4.25 60 32K 29.7/25.5
3 JW 4.50 41 47 k 26.6/27.6
4RB 5.25 57 55 18.3/25.2
5 BD
Bicep chest Hip Waist Thigh
1 9.5 32.5 36 29.5 16.5
2 11 39 41 33 21.75
3 13.5 43 39.5 21.75
4 12.14 42 37.5 20
Timed Mile weekof 6/11/07
1 10.17
2 11.52
3 10.52
4 9 :22
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