Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
*Using a deck of cards have each girl pick a card until the 30 mins is up
30 min total of continuous exercise:
Diamonds = weights calf raises
Spades = air squats
Hearts = Burpees
Clubs = Planks (seconds x 10...if above 6, do 2 sets broken into 60 seconds for set one and remaining seconds for set two)
Aces = 2 min stairs
Face Cards = 10
Nutrition Tip/Weekly Sticky to post on fridge:
If you go out and the meal is big...split it up before the meal and put one half in a box to take home. That way you do not eat it all.
Quote/Verse of the day:
"Motivation is what gets you started. Habit is what keeps you going". -Jim Ryan
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