Saturday, Septemeber 5th

1. Wood chop-holding lighter hand weights, lunge right with weights reaching toward right foot. Step back to center with an overhead press. Repeat left. 30 reps total.

2. Mountain climber--in a military pushup position, draw knees in toward chest. Begin slow for 30 seconds. Speed up for 30 seconds.

3. Squat--holding weights, squat right, step back to center with a lateral raise. Repeat left. 30 reps total.

4. Jumping jack--30 sec

5. Ankle grabs--step legs wide, wrap arms around legs and grab your ankles. Drop your hips as low as you can then raise them high, without releasing your ankles. 20 Singles followed by 20 pulses.

6. Single leg dead lift--face front with hand weight in right hand. Lift right leg behind you as you reach weight toward left foot. 20 reps, repeat left. (Cue back flat, abs engages, base leg straight).

7. Jumping jacks-- 45 sec

8. Push - ups - - as many as you can do

9. Plank--center plank hold 10 count, right oblique plank hold 10 count, center plank 10 count, left oblique plank hold 10 count. Repeat 5 times.

10 Speed skate--leap side to side. Begin at tempo then half-tempo with a hold. 30 tempo, 10 half-tempo.

11 Asymmetrical lunge--weights in hand, step over your bench, placing your left foot on bench. Stand tall, lunge down. 20 singles, 20 pulses. Repeat left. front knee directly in line with ankle.

12 line drills - 30 sec (shuffle right, squat and slap the floor, shuffle left and slap the floor)

13. Back Extensions--hips on ball, lifting torso, contracting low back and gluts. Various hand positions are: hands on ball in front, on side, and back by your hips; or arms extended out or behind ears. 30 reps

14. Inch worm--place your shins on ball. Bend your knees, roll the ball toward your chest, then extend back out. 20 reps.