Thursday, November 12th

WARM-UP:
1/2 mile run/walk

WORK OUT:
Dumbbell Chest Press (3 sets of 12)
Crunches on Stability Ball to the front (25)
Dumbbell Row (3 sets of 12)
Crunches on Stability Ball to the left (25)
Shoulder Press (3 sets of 12)
Crunches on Stability Ball to the right (25)
Dumbbell Bicep Curls (3 sets of 12)
Crunches on Stability Ball to the Front (25)
Dumbbell Tricep Kickbacks (3 sets of 12)
Curunches on Stability Ball to the Left (25)
Dumbbell Hammer Curl (3 sets of 12)
Crunches on Stability Ball to the right (25)
Back Extensions

2 sets of 10:
Lateral Raise
Frontal Raise

25 Lunges
25 Squats

COOL DOWN:
1/2 mile run/walk

Saturday, November 7th

http://www.youtube.com/watch?v=7MGljX4bbps

Cheryl:
Advanced For time:
100 Burpees

Intermediate For time:
75 Burpees

Beginner For time:
50 Burpees


Sheryl:
Mile and a half for time
50 Squats
50 Pushups
50 sit ups

Thursday, November 5th

Warm up:
1/2 mile

Workout:
21-15-9 for time:
Squats
Pushups
Situps

21 reps on all three exercises, 15 on all three, then 9, and you are done. Go fast! Work with a good intensity while maintaining technique!

Cool Down:
1/2 mile