Colleen O’Quinn from XLCountry get’s Ridged!

Need a little inspiration? Join Colleen O’Quinn as she makes a commitment to her health by getting started at The Ridge Athletic Club! She’ll be blogging about her progress, struggles, and life here. Follow her journey; we can all relate to her story. She’s even offered to do a workout with you if you ask her!

Don’t Go On a Diet–Change Your Diet

It was to my surprise when an athletic student in my group fitness class asked last week how to get rid of her “trouble spots” while pinching her waist. She exercises regularly and enthusiastically, is in great health and appears to be in the normal range of body fat to height ratio. I knew what she was talking about though–that extra few pounds around the middle that don’t seem to fit in the jeans.

Now, she asked in front of the whole class so I had to think fast and speak with the utmost tact. After clearing my throat and saying “Hmmm” for as long as I could, I told her that she looks healthy and beautiful (the truth.) Then I suggested she might “tweak” her diet. In other words, “change her diet” without “going on a diet.” She responded by asking if that meant “no more cheese steaks and french fries for lunch and beers with dinner?” She got the picture.

For this active woman of 35, less chips and alcoholic drinks (a.k.a. empty calories) every week will most likely reduce her caloric intake enough to create the change she is looking for. Simply making more sensible choices throughout her day, everyday, will prevent her from falling into the abyss of uncontrolled weight gain.

On Monday morning, she, along with several others in the class, reported back that they skipped the junk food that they normally over indulge in and felt good about it–not deprived but instead pleased with themselves.

By exercising discipline today–dieting is unnecessary tomorrow. Healthy eating habits become hard to break.

Jackie Corcoran
NASM Certified Personal Trainer
Click here to view my bio
Email: rainfordcorcoran@gmail.com

Jessica’s Weight Loss Journey

KZBK News Anchor Jessica Hoppe

Check out KZBK News Anchor Jessica Hoppe’s Weight Loss Journey as she blogs about her weight loss in the public eye.  She’ll also be posting training tips from Ridge Personal Trainers and nutrition tips from Bozeman Deaconness.  Jessica is an on-air news reporter, mother, wife, and also a part-time bartendar who has always struggled with her weight. Follow her journey here.

Resolution Solution Week 2: Designing a Well Rounded Program

If you missed week 2 of the Resolution Solution, here’s what you missed…

Should I do all cardio until I lose 10 pounds, and then tone?  Should I do weights everyday?  A lot of people starting on a workout program don’t know the main components of a well rounded workout program.  Your workout program should consist of flexibility, strength and endurance, and cardiorespiratory fitness.  Cardiorespiratory fitness, or cardio, should consist of 3 parts: a warm up (5-10 minutes), conditioning (20-60 minutes), and a cool down (5-10 minutes).

Write out your plan!  I’ll make this easy for you…Planning=Success.  Aim for 3+ days per week of cardio and 2+ per week of strength training.  Each week, make a column for each day, and under each day list cardio, strength, flexibility, and fun.  Circle the activities each day that you will do, and stick to that plan.

If you haven’t set up a strength training program yet, schedule one of your two free consultations with a Ridge Personal Trainer or create a plan from the exercises below.  On your upper body day, do 3 push, 4 pull, and 1-2 hip and knee dominant exercises.  On your lower body day, do 2 hip, 2 knee, 1-2 upper push and pull exercises, and a functional leg exercise.  Build up to 3 sets of 10-12 reps, and choose from the menus below.  Exercises vary in difficulty; if you’re unsure of the level, just google the exercise to see!

Upper Body Push:
Dips | Bench Press | Push Up | Cable Chest Press | Med Ball Push Up | Incline Bench | Decline Bench | Dumbbell Bench | Handstand Push Up | Shoulder Press | DB Alternating Press

Upper Body Pull:
Inverted Row | Cable Row | DB Bent Over Row | Face Pull | Pull Up | T-Bar Row | Lat Pull Down | Chin Up | Single Arm Pull Up | Single Arm Pull Down | Upright Row

Hip Dominant:
SL Deadlift | SL Good Morning | SL Supine Hip Extension | Stability Ball Hamstring Raise | Back Extension | Romanian Dead Lift | Supine Hip Extension | Glute/Ham Raise | Good Morning | Leg Raises | Hip Abduction | Hip Adduction | Leg Press

Knee Dominant:
Front Squat | Back Squat | Sumo Deadlift | Split Squat | Lunge (all direction) | Lateral Step Up | Step Up | Squat Jumps | Leg Extension | Leg Press

Lower Pull:
Power Clean | SL Roman Dead Lift | Good Morning

Lower Push:
Split Squat | Front Squat | Step Up | Box Squat

Functional:
Lunges | Step Up | Box Squats

Goal Setting 101

Reach your goal in 2011

Every year they come and go, you know who we’re talking about, the New Years Resolutioners.  While their intentions are great and we want them so much to succeed, the truth is most of them don’t make it past February.  Here at The Ridge, we want you all of you who created a New Year’s resolution to stick with it, so we’re offering a free program called The Resolution Solution, led by Ridge Personal Trainers Annie Barber and Josh Palmer.  It’s not too late to start so register at the front desk.  Today was week 1 of it and the topic was Make this the Year: Goal Setting 101. For those of you who couldn’t make it, here’s what you missed…

 

 

Take the SMART approach

  • SPECIFIC: Who, what, where, when, and why?
  • MEASURABLE: How much? How many? How do I know I can accomplish this?
  • ATTAINABLE: Develop attitudes, skills and abilities to know you can be successful; you are worthy!
  • REALISTIC: Be willing and able to reach goals, truly believing your goal can be accomplished
  • TIME: Have a reasonable time frame

There are 2 types of goals, outcome goals and performance goals.  Outcome goals focus on the end result, such as “My goal is to lose 20 pounds.”  Performance goals focus on the process or action, such as “My goal is to walk 30 minutes everyday.”  Remember, performance goals will help you reach your outcome goals.

Trainer Tips:

  • Visualize. What do you want?  Write it down!  Put it in a place where you can find and refer to when needed.
  • Sacrifice. Decide what you are willing to give up, or must give up in order to make your dream reality.
  • Don’t get discouraged. Always know there will be thorns in the briar patch.
  • Attitude. Be positive about attaining your goals.  Reward yourself when you reach each goal.

“Everyone wants something, but many don’t realize that nothing comes for free, so they aren’t willing to give up anything to get what they want.” -H. White

Your Homework:

  1. Write down what your want to achieve tomorrow, and put it in a place you will see it in the morning
  2. Get a notebook.  Write down everything and see it in front of you so you’re inspired to work through issues and towards goals.
  3. Write down short term goals.  Create daily, weekly, 1 month, and 8 week goals.  Create incentives for each goal.
  4. Enlist a friend and tell those around you what you are doing so they can support you.

If you have more questions about Goal Setting, or would like help on this topic, leave a comment below, or come to next week’s session and ask our trainers.

Thank You!

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Huffing for Stuffing this year was cold and a hard first race to run but many of you completed it! I wanted to say congratulations on all of your hard work and determination. Every single one of you worked incredibly hard and I appreciate your dedication. Thank you for joining the class and I hope to see you all around. You should all be very proud of yourselves!

If any of you would like to train for another race, want to improve your strength, lose weight, or simply keep in shape over the holidays, I would love to help you! Visit https://ridgeathletic.com/personal-trainers/krista-kottraba  and schedule an appointment with me or email me at kkottraba@gmail.com. Thanks again and I wish you all a happy holiday season!

Hello Everyone!

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This is your final post before tomorow morning! I wanted everyone to know that it will be about -5 tomorow morning if not a little colder. There have been a  couple of people who have decided not to run. You all have worked so hard and I am sad that the weather has a mind of its own. If you all decide to run I want you to be prepared. There was a question about wearing yacht tracks and I would suggest not to wear them becasue I feel it will mess with your running form. I would think they would have the road cleared off well enough so you all should be ok. A couple suggestions, start with a long underwear or base layer of clothing. Then over that I suggest fleece and over the fleece a wind and water resistant lighter jacket. Also, some warm mittens or gloves, a hat, a face warmer, and some glasses or goggles to keep the wind out of your eyes. Possibly have some handwarmers for inside your gloves too. It will be cold so if you are going to run be overdressed rather than under. I would suggest keeping your warm boots on until just before the race, as to keep your feet as warm as possible! Lastly, I have come down with a bug so I will be unable to run tomorow. I was dreading this would happen and wish I was running it with all of you but am afraid I cannot. I will show up in the morning to meet with you all and I expect you all to let me know how you did in the race. I apologize, I so wanted to be there but know I am thinking of you and wish you all the best! If you guys read this before tomorow I would like to get an estimate of the turnout we will have tomorow so please let me know if you will be there by leaving a comment on the blog!!! Thank you!

Class Cancelation this Tuesday the 22nd!!!

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Hello everyone! I am sorry but due to the cold front there will be no class Tuesday. I dont want everyone out in the cold. Thanks again for comming to my classes and thank you for all the nice comments, it has truly been a pleasure working with you! Dont worry about missing out on Tuesday’s class and dont try to make it up Wednesday, you need rest before your race day 🙂 See you all Thursday!!!

Week 8!!! Race Week

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We made it to week eight! I hope you all are excited to race. I am very impressed with every individual. You all worked so hard to get where you are and I am very proud of your acomplishments. Thank you for taking my class, I hope you have enjoyed it as much as I have and hopefully, I will be seeing you all around.  For those of you running a different 5k race on Thursday I wish you the best of luck!

Monday

Today is supposed to be snowing with a high of 13 degrees.  It is going to be a cold one so hopefully you all bundle up! Today will be a easier day considering what we are going to do tomorow. I want you to just get 30 minutes of cardio , any cardio of your choice!  

Tuesday

Today will be 14 degrees and snowy. Everyone wanted to run the actual race course once before meeting on Thursday. Tonight we will meet at the Museum of the Rockies to run the course. I would like to change the time because I feel it is too dark and too cold by 6 in the evening. I would like to start at 5:30 pm tonight! We will run the entire length of the course.

Wednesday

Today will be partly cloudy and 6 degrees. Today is a day off for you. The best thing you could do is stretch and relax today. You have a big day tomorow!

Thursday

Today is race day! It is supposed to be about 14 degrees and partly cloudy. The 5k starts at 9:15 am so come prepared to run! I would advise you to be well hydrated and have had a light breakfast at least an hour or two before! Also I want you to be nice and warmed up before the race.  I would like us all to meet together so that I can see everyone for the race! Thanks again for all your hard work and I hope you get out of the race as much as you have put in and more!!! Happy Thanksgiving.

CONGRADULATIONS YOU DID IT!

Week 7!

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Hello everyone, we are on our seventh week of running! That means that less than two weeks from today is the race! I trust you are all still training. I know it’s going to get cold and dark by the time we run on Tuesdays but we actually had a great time last Tuesday (EVEN THOUGH HALF THE CLASS WAS GONE)!!!!        Keep the training up for the last two weeks as it is very important to get you where you will need to be. I hope everyone has registered for Huffing for Stuffing, its going to be a fun race and ill be there wind, snow, rain, or shine, to run it with you.

A couple more things, the rate of injuries will increase if we do not spend time warming up properly. I want everyone who has a membership to hop on a machine and make sure you are nice and warm before we go outside (if you have the time). For everyone else doing some stretching at home before you come in will help but we will do a little longer warm up before we run.

Monday

Today will be snowing with a high of 39. Today is a cardio day! I would like you to do 40 minutes of cardiovascular activity. Once again, you may pick the activity you want but make sure you are pushing yourself and working hard!

Tuesday

Today will be snowing with a high of 37. We will be meeting tonight. It’s supposed to snow and it will be dark so I want everyone who has headlamps and reflective gear to wear it. Come prepared please. We will be running a two mile distance. Some of you are at the point where you can run two miles with out stopping but for those of you who aren’t that is great too; you will be jogging and walking!

Wednesday

Today will be cloudy with a high of 38. Today is another cardio day! I want you to do 35 minutes of cardio. Since we ran quite a ways last night I want you to try to push yourself with the cardio but be mindful of how your body is feeling. If you are extremely exhausted don’t push it too hard!

Thursday

Today there will be rain and snow with a high of 38. Today I want you work on pacing yourselves. Imagine that you are in the race and running. Run at a pace that is realistic and comfortable for you. I want you to run 1.5 miles. Run as much of it as you can pay attention to your pace and then walking a little when you need to!

Friday

Today there will be snow with a high of 34. We have done allot of running and exercise so far this week. I want you to rest today!

Saturday

Today there will be snow with a high of 30. Today I want you to practice more running. I am not putting a time goal on today but I want you to get outside and run. Practice your form, practice pacing yourself, and practice the proper breathing pattern you have learned. Once again, imagine yourself in the race and imagine the pace you want to have.

Sunday

Today there will be snow with a high of 32. Seems like a great day for a good book, some hot chocolate, and a warm blanket! Enjoy your day off!

Injury Prevention for Runners

Click the link below to see how to best prevent injuries!!!

http://www.runnersworld.com/channel/0,,s6-241-0-0-0,00.html

Week 6

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Bring on the snow this week!!! Looks like we are done with the beautiful weather, but don’t worry we will run in snow, wind, rain, or shine! Due to the weather change it may get harder to get your workout in if you do not have access to a gym. Hang in there and do the best you can, also make sure you warm up an extra five minutes than normal to prevent injuries!
I hope everyone is doing well and you have been keeping up with your weekly workouts. It is crucial that you continue to train and focus these last few weeks. I want you to be as prepared as possible for your big day! From this week forward we are going to work on endurance. For those of you, who may not be ready yet to run the distances I have set out, don’t ever feel behind. Everyone will run the race at a different pace. It may take some of you 35 minutes and some of you 45-50 minutes but I want you to be proud of how far you have come and push for your own special time. Thank you for working hard you are all so great!
One last thing, it will be dark when we run for the next couple weeks so if you have flash lights or safety lights of any kind that will be easy to bring along please do!

Monday
Today will be Rainy and snowy with a high of 39. Make sure you bundle up! Warm ups will now be at least 10-12 minutes. I really want you all warm so that you don’t get an injury. Today I want you to do a light jog for 3 minutes then run at a faster pace for 2 minutes (walk faster for 1 minute if needed) repeat the sequence 4 times. I want every one to try not to walk until the last couple intervals. Cool down and stretch!

Tuesday
Today will be snowy with a high of 34. We will be outside together so come prepared. Today is ENDURANCE day. I want everyone to push themselves and work on distance. We will be running a different route today. We will be working on completing the route with minimal stopping. The route will be 1.5 miles! For those of you who cannot make it, I want you to push yourselves to run and walk id necessary as far of a 1.5 mile distance as you can and then walk and jog yourself back!

Wednesday
Today will be partly cloudy with a high of 37. Today is your own cardio day. You will do a cardiovascular activity for 35 minutes. Pick your activity and have fun! Whatever activities you choose make sure to get those heart rates up!

Thursday
Today will be partly cloudy with a high of 39. I would like you to repeat Mondays workout only try to keep a steady pace for the full 5 minutes! Work on your breathing and posture please!

Friday
Today will be partly cloudy with a high of 39! Today is another cardio cross training day. I would like you to do 35 minutes of a cardiovascular activity!

Saturday
Today will be mostly sunny with a high of 39. I would like you to warm up; run for 6 minutes then walk for 30 seconds, run for 5 minutes walk 30 seconds, run for 4 minutes walk 30 seconds, then run for 3 minutes walk 30 sec, run for 2 minutes walk 30 seconds, and finally run 1 minutes walk for 5 minutes. As you continue down the pyramid, I would like you to try to run a little faster each time. Today is strength day too! Today I would like you to do 3 sets of 20 pushups from your knees, 3 sets of wall sets holding each it for 1 minute, 3 sets of 35 abdominal crunches!

Sunday
Today will be snowy with a high of 38. Today is your day off. You earned it so get a message, take a hot bath, or got to the hot springs!

Week Five

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Hey everyone hope you are all hanging in there! I am so impressed with all the work you have been doing and how far you have come over the last few weeks! We have had a couple individuals with slight injuries so make sure you all are icing your shins and knees and making sure you get some rest. The next couple weeks will be tough but you all will do great!

Monday

Today will be partly cloudy with a high of 56 degrees. We have been very fortunate with the weather so far so let’s enjoy it! I would like everyone to still focus on your running form. Focus on developing a steady breathing pattern from the start of your run. Today you will run at a nice easy pace for 5 minutes walk for 2, run for 4 walk for 2, run for 3 walk for 1, run for 2 walk for 1, run for 1 minute. Start your workout with a warm up and finish with a cool down!  

Tuesday

Today will be mostly sunny with a high of 60 degrees. We will be outside and hopefully warm! Tonight we will be focusing on running laps! We will use the same route that we have been but we will be doing a lap pyramid. We will start by running ½ of a lap, then walking, 1 lap then walking, 1.5 laps than walking, 2 laps then walking, finally 2.5 laps then walking. For those of you who finish early you will start the cycle all over again.

Wednesday

Today will be sunny with a high of 57 degrees. Today will just be a cardio day for everyone. I want you to do what you enjoy doing. It could be any of the cardio ridge classes or getting outside and walking, biking, hiking etc. I want everyone to do at least 35 minutes of cardio!

Thursday

Today will be sunny with a high of 60 degrees. Today your goal is to make it one mile. I don’t expect you to run the entire thing but I want everyone to time themselves and see what pace you run a mile. Focus on running as much of it as you can!

Friday

Today will be sunny with a high of 60 degrees. Today is another cardio day so I want you to do at least 40 minutes of cardio. Get outside and be active! Get your heart rate up!

Saturday

Today will be sunny with a high of 59. Today is a strength day! 3 sets of 20 pushups, from your knees or toes, 3 sets of 15 squats watch so that your knees don’t come over your toes you will want to sit back into it! 3 sets of 20 sit ups just standard, 3 sets of 20 reverse sit-ups.  In between each set of exercises I want you to run for 2 minutes! All of the exercises I mentioned have been posted prior. Below is the reverse crunch!

Reverse Crunch

 

 

 

 

Sunday 

Today will be another beautiful day, sunny with a high of 54! Enjoy this day because it’s your day off!

Week 4

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Hey everyone! Hope you enjoyed your weekends and your Sunday off! You have been working very hard and once again I am extremely impressed with the amount of effort you all have been putting into this training. Thank you for working so hard and coming to class. This next week there will be an expected shift in the weather pattern. We have been having great weather but it is supposed to snow and rain. Make sure you bundle up and keep hydrated. The weather is going to be an obstacle for us but persevere; we are after all Montanan’s!

Monday

Today it is supposed to rain and snow with a high of 39 degrees. Your workout for the day is to get at least 30 minutes of moderate exercise of your choice in. It must be a cardiovascular activity such as running, speed walking, riding your bike, hiking, etc. Your goal is to get your heart rate up and sweat!

Tuesday

Today it is supposed to snow, rain, and be windy, with a high of 42 degrees. Today the group meets! Today we will be running some Fartlek again! For those of you who missed out on the fartlek, we will be maintaining a constant pace walking fast or running then sprinting and finally walking. Your pattern will be jog or walk fast for 3 minutes then sprint for 15 seconds and then walk for 30 seconds. If any of you have a stop watch or timer please bring it. It was very helpful last time for those who did!

Wednesday

Today is supposed to be partly cloudy with a high of 42 degrees. Today I want you to get 30 more minutes of cardiovascular activity.

Thursday

Today is supposed to be partly cloudy with a high of 49 degrees. Today you will be running intervals. I would like you to really focus on the breathing and running technique I have taught you! You will be running for 6 minutes and walking for 1. Repeat this pattern 4 times.

Friday

Today is supposed to be cloudy with a high of 55 degrees. You have worked very hard so I want you to just do 30 minutes of moderate intensity cardiovascular activity.

Saturday

Today is supposed to be mostly cloudy with a high of 54 degrees. Today is the last day of training for the week. I want you to push yourselves. You will be running as far as you will be running for 3 minutes walking for 1 minute for a total of 40 minutes. Push yourself to work hard. If you cannot run for the whole three minutes push yourself to run as far as you can. Buddy up! It may help you to have someone to push you! If you are at home and want to invite the husband or boyfriend along have them be on a bike guiding you along.

Sunday

Today there is supposed to be showers with a high of 49 degrees. This is once again you day off so enjoy the day!

Foot strengthening exercises for runners!

 

Foot strengthening exercises are great to do when training for any sort of running program, especially if you have problems with the arches of you feet. What you need is a regular sized face towel and a smooth surface.

 

 

 

Leave your heel where it is and pull the towel toward your heel by scooping it in with your arch and toes.
Use both sides of your foot and try for a deep dome under the arch area.
You will only get a little bit of the towel to move each time you extend and pull back. You might have to take a break to smooth the towel and band after few reps.

Repeat the move at least 5 times and then do the other side.

Information provided by Krista Kottraba of the Ridge Athletic Club and images by about.com (c)2010, Marguerite Ogle

Week Three

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I cannot believe it is already week three. I hope everyone is having fun and getting excited about the upcoming race! You all have worked so hard and I am so proud of every single one of you. I know you all will do great! Keep up the hard work it will pay off for you!

Monday

            Today will be partly sunny! Today I want you to start your workout with a warm up then do a 30 minute activity of your choice. You don’t want this to be a hard activity considering that we will be running more tomorrow. Do something fun and get outside.

Tuesday

            Today will be sunny! Today will be a beautiful day, let’s get outside and enjoy it. Today we will be meeting for class. We will be working a little on endurance today, so after our warm up we will run for 5 minutes at a moderate pace and then walk for one minute. Repeat this 5 times. End your workout with a cool down and stretch!

Wednesday

            Today will be mostly sunny! Today I want you to get at least 30 minutes of any sort of cardiovascular activity! You will want this activity to be moderate of a moderate intensity because you will be running again tomorrow!

Thursday

            Today will be sunny! Today you will push yourself a little harder again. Start your workout with a warm up. Then run for 6 minutes then walk for 1 minute. Repeat this 4 times. When you are finished jog for 2 minutes then do a cool down and stretch!

 Friday

            Today will be partly cloudy! We will be running again today. Hopefully you all feel more comfortable running. I want you to do the same workout as yesterday again today. Warm up, run for 6 minutes walk for 1 minute, cool down, and then stretch.

Saturday

            Today will be partly cloudy!  Today I want you to just go for a 30-40 minute walk. You all have been working so hard and are probably feeling tired by the end of the week. Rest is as a very important part of training!

Sunday

Today is your day off enjoy!!!

 

Week Two

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Week Two

            Hey everyone! Hope you enjoyed your day of rest! Hope you had a great week and were able to follow this program. Keep up the hard work; I look forward to seeing everyone Tuesday.

Monday

            Today is calling for some scattered thunder storms so getting outside may be difficult. For those of you who do not have a gym membership try your best to get outside. Start your workout with the standard warm up. Today you will be alternating jogging and walking for 20 minutes. You will jog for 1 minute and walk 1.5 minutes. Really push yourself to run the whole minute at a faster pace. Cool down and then stretch.

Tuesday

            Today the weather is supposed to be primarily sunny! You will be with me! Today we are not traveling the distance that we did last Tuesday. We will be doing sprint intervals, walking, and jogging. If you are unable to make it I want you to have a watch or timer and hit the pavement. Start with our basic warm up. We will be doing fartlek training today. A fartlek is a normal jog with sprints thrown into it. Start with the basic brisk walk warm up for 10 minutes. If you feel you are unable to jog you will maintain the brisk walking pace. You will walk or jog slowly for about 2 minutes then sprint 30 seconds. Since we are beginners we will then stop and walk for 1 minute. Repeat this cycle 10 times. Cool down for 10 minutes and stretch.

Wednesday

            Today will be partly cloudy. We will be doing a lighter workout today. Start with a warm up. Then do at least 30 minutes of any activity of your choosing. I don’t care if you walk briskly; do the elliptical, ride your bike…etc. I want you to just be active. Get your heart rate up and enjoy your activity!

Thursday

Today is supposed to be Sunny. Warm up and then get outside! Today you will alternate running for 30 seconds and walking for 1.5 minutes for a total of 20 minutes. Make sure to push yourself hard in your 30 seconds of running. Cool down and do the exercises below! When you finish the below exercises make sure you stretch!!!

Body weight squat (Do three sets of 15)

 

 

 

 

 

 

Calf Press on Staircase (Do three sets of 25)

 

 

 

 

 

 

Plank (Hold the plank for 30 sec a total of 4 times)

 

 

 

Friday

Today will be sunny! Once again, we will be doing a lighter workout today. Start with a warm up. Then do at least 30 minutes of any activity of your choosing. I don’t care if you walk briskly; do the elliptical, ride your bike…etc. I want you to just be active. Get your heart rate up and enjoy your activity!

Saturday

Today will be partly cloudy. Warm up and then get outside! Today you will alternate running for 1 minute and walking for 1.5 minutes for a total of 30 minutes. Make sure to push yourself hard in your 30 seconds of running. Cool down and do the exercises below! When you finish the below exercises make sure you stretch!!!

Body weight squat (Do three sets of 15)

 

 

 

 

 

 

 

Calf Press on Staircase (Do three sets of 25)

 

 

 

 

 

Plank (Hold the plank for 30 sec a total of 4 times)

 

 

 

Sunday

Today will be rainy. This works out great because today is your day of rest! Enjoy your day off and thank you for working so hard all week! I am very impressed with you all!

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