Week 3 Day 2

1/23/08

Warm ups

Arm Rotations

Hip Rotations

Knee Rotations

Squats x10

Fire Hydrants x10 each side

Ice Skaters x20

Push ups x10

Sun Salutation

Routine

  • Timed Trail x1
  • Bench Step Ups 8 total sets 4 on each side. Counting total reps. (20 seconds work 10 seconds rest)
  • Bench Dips 8 sets . Counting total reps. (20 seconds work 10 seconds rest)
  • 5 station circuit counting total repetitions 60 seconds at each station.
  1. Chin To Knee
  2. Medicine ball Squat Press
  3. Ice Skaters
  4. Biceps Curl Overhead Press Squat
  5. Mountain Climber

6:00am

  Trail Run Bench Step Ups Bench Dips 5 Station Circuit
Demethea 3.37 56    
Mary B. 3.12 59   165
Janet T. 3.20 50   170
Patty O. 3.20 67   170
Maggie 2.56 63   143
Kim 3.16 70   180
Ellen 3.05 72   228

Lisa

3.05 83   174
Jackie 3.05 65   171
Marthe 2.30 64   202
Herve 2.51 56   130
John 2.12 56   208
Pete 2.13 83   212
Betsy 3.14 65   216
Rasan 2.58 68   155
Jean 3.26 47   187
Doris 2.51 79   175
Jamie 2.32 80   209
Shirley 3.35 59   212
Tom 2.43 67   156

7:00am

  Trail Run Bench Step Ups Bench Dips 5 Station Circuit
Nicole 3.10 65 27 180
Jane 2.23 40 32 184

9:30am

  Trail Run Bench Step Ups Bench Dips 5 Station Circuit
Laurie 2.32 71   190
Leslie 2.54 56   210
Mary 2.52 78   205
Michelle 2.40 76   200
Hadiqua 2.57 58   193
Wendy 2.58 64   210
Chamie 2.36 63   175
Orest 2.31 67   150

 

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