Strong Journey

Monday:  10 minute warm-up   1. 2 rounds:            20 push ups.            5 minute bike - Moderate pace            20 dips            5 minute row - Moderate pace (bike if you don't have access to a rower)            50 sit-ups            5 minute bike - Fast            15 burpees            5 minute row - Fast (bike if you don't have access to a rower)                        Cool down/Stretch Tuesday:         10 minute Warm up          4 rounds:         25 walking lunges - chest up and knee to the ground         400m run         25 squats - chest up and butt below the crease of your knee         400m run         25 box step up/ step down - Make this a challenging height         400m run         25 knees to elbow         400m run                   10 minute walk to cool down Cool down/Stretch Wednesday: 45 - 60 minutes of yoga Or 8:00am group

Balancing life can be tricky!  Keeping priorities straight, finding time to spend with family and friends, setting aside time to exercise, work... can pull us in so many directions leaving us frustrated and feeling overwhelmed.  Keeping balance as we keep perspective is what we need to do.   It is my goal to balance my life so that I will enjoy everything that I do and I hope you are able to do the same! Monday: 10 minute warm up 5 rounds: 5 pull ups 10 push ups 10 bench press 5 minute bike, row or eliptical Cool down/Stretch Tuesday: 10 minute warm up        4 rounds: 20 jumping squats 25 sit-ups 1 mile run           cool down/stretch Wednesday: 45 - 60 minutes of yoga or 8:00am for group workout @ my house Thursday: 10 minute warm up 5 rounds: 5 minute bike 20 sit ups 5 minute run         Cool down/stretch Friday: 10 minute warm up 5 rounds 10 bent rows 10 ring rows 8 minute bike or row Cool

May I introduce you to my 10 favorite people in the whole world!!!  Number 10 arrived home with his parents on Thursday, July 5,  from Malawi Africa.  He is ADORABLE and acts like he has been here all of his 2.5 years of life.  We look forward to getting to know him and watch him flash his huge dimples as he enjoys his new life and family! God is always so incredibly good! Monday: 10 minute warm up 7 rounds: 10 push ups 10 knees to elbows - Hanging from a pull-up bar 10 dumb bell thrusters 5 minute bike, row or eliptical Cool down/Stretch Tuesday: 10 minute warm up        1 round: 100 walking lunges 100 scissor kicks 4 mile run           cool down/stretch Wednesday: 45 - 60 minutes of yoga. Thursday: 10 minute warm up 1 round: 5 mile run - make this enjoyable ;-)         Cool down/stretch Friday: 10 minute warm up 5 rounds   10 burpees 5 plank rotations, front plank position then move to the right so that

Monday: 10 minute warm-up 5 rounds: 5 minute Row or Bike 10 Push-ups 10 Bench Dips 20 Sit-ups Cool down / Stretch Tuesday: 10 minute warm-up 4 rounds: 800m run 25 walking lunges 25 scissor kicks Cool down / Stretch Wednesday: 45 - 60 minutes Yoga or Group workout at my house Thursday: 10 minute warm-up 3 rounds: 50 air squats 1 mile run Cool down / Stretch Friday: 30 minute Bike or row at a good pace 5 rounds: 10 Bicep curls with a challenging weight 10 Dumbbell thrusters - use a challenging weight 10 Sit-ups Cool down / Stretch Saturday: 10 minute warm-up 5-10 mile run Cool down / Stretch