Workout for Sat. October 10th

Judy and Melanie:

Warm -up: 8 minute jog

20 Squats
20 Push ups - hands on step
20 Reverse lunges (10 each leg)
Plank - forearms on step for 30 seconds
Tricep push ups - hands on step
Side plank - arm on step - 30 seconds each side
With step horizontal and hands on step and arms straight - plank position - keeping hips parallel to floor - bring right leg to the right side of the step and back, then left leg to the left side of the step and back - 10 on each side
1 1/2 minutes jump rope

One Minute Each:

Shoulder press
Lateral raise
Front raise
Jumping Jacks
Upright row
Bicep curl
Triceps extension
Burpees
Chest flye
Chest press
Bent over row
Mountain Climbers
Reverse flye
Wall Squats
Crunches
Jump Rope
Lunges
Dead Lifts
Push-ups

Abs:
on Ball:
25 Crunches to the Front
25 Crunches to the Left
25 Crunces to the Right

On Floor:
20 Scissor Crunches
20 Toe Touch Crunches
20 Reverse Cunches
20 Sit-ups

Cool Down: 5 minute Jog

Sheryl:

Warm-up: 8 minute walk

One Min Each:

1. Shoulder press
2. Lateral raise
3. Front raise
4. Jump Rope
5. Upright row
6. Bicep curl
7. Triceps extension
8. March
9. Chest flye
10. Chest press
11. Bent over row
12. Jumping Jacks
13. Reverse flye

Wall Squats-20

Walking Lunges - 20

Abs:

25 Crunches to the front

25 Crunches to the Left

25 Crunches to the Right

Cool Down: 8 minute walk