WorkOut For Saturday October 3rd

Judy and Melanie:

Warm -up:
Run for 5 minutes

Workout:
Stairs - Run up and down a flight of stairs 4X. Then run up and down a flights of stairs, stopping at the top for 10 push ups. Do this 4X.

A set is 12 reps:
3 Sets of Dumbbell Chest Press
25 crunches to the front

3 Sets of Bentover rows
25 Crunches to the Rt. Side

3 Sets of Bicep Curls
25 Crunches to the Left Side

3 sets of front Raises
25 reverse crunches (legs go out and in)

3 sets of Lateral Raises
25 combo crunches (chest and legs go out and in)

3 Sets tripcep kickbacks (one arm at a time)
25 Sit - ups


Pull- ups: Do as many as you can in 1 min
Push-ups: Do as many as you can in 1 min

Grab a ball and put it up against a wall and lean in. Place your forearms into the ball. You will be standing on an angle / diagonal. Do calf raises. 50X

16 Squats - no weights
12 Squats -5 pound weights
8 Squats - 8 pound weights
4 Squats - one 8, and one 5, in each hand
WITHOUT SETTING WEIGHTS DOWN, turn your body to face the step, keeping the right foot up on it. You are now doing stationary lunges. Now, do:
4 Lunges - one 8 & one 5 in each hand
8 Lunges - 8 pound weights
12 Lunges - 5 pound weights
16 Lunges - no weights
SWITCH to left foot on bench & repeat!

Grab a ball and put it up against a wall and lean in. Place your forearms into the ball. You will be standing on an angle / diagonal. Do calf raises. 50X

Cool Down: run/walk 5 min


Sheryl:
Warm-up:
Walk for 5 min

Workout:
Shoulder/Squats 3 sets:
Over head press 10 reps
Squats 10 reps (feet shoulder width apart, weight over heels)
Repeat
Rest one minute

Chest/Hamstring 3 sets:
Chest press 10 reps
Dumbbell Deadlift
Repeat
Rest one minute

Back/Lunge 3 sets:
Back Row 10 reps (together or one arm at a time)
Stationary lunge 10 reps each leg
Repeat
Rest one minute

Bicep/Legs 3 sets:
Bicep curl 10 reps (both arms together)
Side step sumo squat 10 reps each leg (stand center and take a big side step into a squat, return to center)
Repeat
Rest one minute

Tricep/Butt 3 sets:
Tricep kickback 10 reps each side (on hands and knees)
Glutes kick 10 reps each side (Stand with hands on wall, take leg back and squeeze buns)
Repeat
Rest one minute

Abs:
25 Crunches to the front
25 Cruches to the Right
25 Crunches to the Left
25 Crunches to the Front

Cool down:
Walk 5 min