Latest News

Our Zoom workout of the day.

Total	37:30	Block Time	Total
WARM UP		07:30	07:30
arm circles forward	00:30
arm circles backward	00:30
arm swing forward	00:30
draw big circle	00:30
twist with arms out	00:30
pat your back	00:30
Bend at hips and sway	00:30
Side bend hand to foot	00:30
knees up touch w/ hands	01:00
hands hips kick bottom hands hips	01:00
arms out front then open	01:00
Reach over with opposite arm	00:30
BLOCK 1 – Cardio (marching between)		09:30	17:00
squat and step	01:00
march	00:30
shoulder raise back lung	01:00
march	00:30
shoulder raise back lung	01:00
march	00:30
filler until electric slide	01:00
Electric slide – 3 side/3 side/4 high knees and squat	04:00
BLOCK 2 – Strength		06:40	23:40
jumping jacks	00:30
rest	00:10
seal jacks	00:30
rest	00:10
squats with curl	01:00
rest	00:10
squats with curl	01:00
rest	00:10
push-ups	01:00
rest	00:30
push-ups	01:00
rest	00:30
BLOCK 3 – Core		09:30	33:10
balance on right foot in front	01:00
balance on left foot in front	01:00
balance on right foot in back	01:00
balance on left foot in back	01:00
bicycle kick on back	01:00
rest	00:20
bicycle kick on back	01:00
rest	00:10
bird dog arm/leg raise	01:00
rest	00:30
bird dog arm/leg raise	01:00
rest	00:30
STRETCH BLOCK		04:20	37:30
stream line straight	00:20
stream right	00:20
stream left	00:20
Shoulder stretch R	00:20
Shoulder stretch L	00:20
Tricep Stretch	00:20
forward fold/ sway	00:20
forward fold/ sway	00:20
hurdler R	00:20
hurdler L	00:20
Butterfly Stretch	00:20
knee to chest R	00:20
knee to chest L	00:20

This is the workout that we did on zoom. If you would like to view the zoom video contact me and I can give you a link to the video.

Warm Up

• 10 arm circles forward – start with small circles then get bigger
• 10 arm circles backward – start with small circles then get bigger
• 10 arm swings forward
• 10 arm twists
• 10 moving chicken wings (i.e. pat yourself on the back do not hold)
• bend at the hips and sway side to side (hold for 20 secs)
• 20-30 sec knee-ups touch with opposite hand
• 20-30 sec kick backs with hands on hips (i.e. try to kick your butt)
• 20-30 sec kick backs with arms open with each kick
• 20-30 sec step side to side and reach up to sky with alternate arm.

Block 1 – Endurance

• 20s march
• 40s hook and knee with left leg (punch with right arm when left knee is up)
• 20s march
• 40s hook and knee with right leg (punch with left arm when righ knee is up)
• 20s march
• 40s shoulder raise while reverse lung alternate leg
• 20s march
• 40s squat raise right knee and touch
• 20s march
• 40s alternate punch
• 20s march
• 40s squat raise left knee and touch
• 20s march
• 40s step outs with right leg
• 20s march
• 40s step outs with left leg
• 20s march

Block 2 – Strength/Endurance

Rest 10s after each exercise

• 30s jumping jacks
• 30s seal jacks
• 30s frog jumps
• 30s mountain climber
• 30s frog jumps
• 30s mountain climber

Block 3 – Strength/Balance

Rest 10s after each exercies

• 30s flutter kick on your back
• 30s flutter kick on your back
• 20s push-ups
• 30s push-ups
• 30s curl-ups/crunches or sit-ups
• 30s bird dog (i.e. arm/leg raise)

Stretch Block – Flexibility

Hold each pose for 20s

• stream line stretch
• stream line bend right
• stream line bend left
• tricep stretch (chicken wing)
• forward fold / sway
• cat / camel
• child’s pose
• hurdler with right leg
• hurdler with left leg
• butterfly stretch
• right knee to chest while on back
• left knee to chest while on back