Warmup

slow jog around the pickle

upward/downward dog/side angle pose/hipflexor stretch lunge

toy soldiers, high knees

 The Thang 

5 different muscle groups of 5 different exercises each to be done 25 reps each for 625 TOTAL REPs. Some require a light weight, some heavier weights. We will run around the shelter for a little cardio in between then rest for 30 seconds.

LEGS

1. Lunges-El Capitan or ATG
2. Bulgarian squats-Bend your knees to lower your body as far as you can, or until your right thigh is parallel to the ground and your left knee is just above the ground. As you move down, keep your shoulders back and chest up. 
3. Lateral Lunge
4. Dumbell step-ups
5. Calf/heel raises on angle

TRICEP/CHEST

1. Flat dumbbell chest press (on picnic bench)
2. Combo decline/regular pushups
3. Tricep band pull-down
4. Tricep push-up
5. Skull crushers

BACK/BICEPS

1. Bent over flys laying on picnic bench on stomach
2. Lat pull-downs with band
3. Preacher curls using picnic table
4. Bent over row or laying on stomach
5. Hammer curls

SHOULDERS 

1. Overhead press
2. Lateral dumbbell raise
3. Diagonal band pull
4. Alphabet Draw light dumbbell
5. Sidelying external rotatation

CORE

1. Quadraped alternating arms with weight
2. LBC
3. Bridging
4. Butt lifts
5. Partner push downs

Extra Credit:

1. Begin in a plank position with your elbows and feet on the floor – Hold this position for 60 seconds.
2. Lift your right arm off the floor – Hold this position for 15 seconds
3. Bring your right arm to the floor and lift your left one up off the floor – Hold this position for 15 seconds.
4. Bring your left arm back to the floor and lift your right leg off the floor – Hold this position for 15 seconds.
5. Bring your right foot back to the floor and lift your left leg off the floor – Hold this position for 15 seconds.
6. Lift your left leg and right arm off the floor – Hold for 15 seconds
7. Return both your left leg and right arm to the floor then bring your right leg and left arm off the floor – Hold for 15 seconds.
8. Return to the starting position and hold for 30 seconds.

We didn’t have time to finish them all but great effort ladies!

COT- “ Good people are good because they’ve come to wisdom through failure. We get very little wisdom from success, you know.” William Saroyan

“Try to learn to breathe deeply; really to taste food when you eat, and when you sleep really to sleep. Try as much as possible to be wholly alive with all your might, and when you laugh, laugh like hell”. – William Saroyan