I decided today’s workout would be split – 25 minutes cardio – 25 weights. Lifting heavier weights this year is a goal of mine this year.   I believe as we hit our respect years, weight training should be a priority ( if it wasn’t before).  I am a cardio girl but am trying to make a change so that I now replace some of my cardio days with weight training.  I’ve  gone from 10s being my heaviest to now using 18s with some of my exercises..  Less reps but heavier weights. It takes time but its worth it in the end.

Warmup : Open/Close gates, World Greatest Stretch with Arm Circles, JJ, Lateral Lunges, Side bends with Calf Raises

The Thang:

Jog on over to the Stairs where we did 7s.

• Bottom – Jump squatsI
• Plank Jacks

On the way back to the senior Center –

• Side shuffles  (alternating lead leg each 10)
• Followed by Knee bounds
• then jog

Now on to the strength portion – EMOMs  for Lower Body and Core.   2 exercises in each round for 6 minutes total.  Changing lead ( leg/arm) in each round.  Audible of rep counts until I got it right!     All exercises just used 1 weight for unilateral work.    Brought all my weights for everyone to try and use a heavier weight than they normally would.

Core   ( 8 of each)

1. Woodchopper
2. Plank Drag

Lower Body  ( 6)

1. Single leg DL
2. 2 Squat with Good Morning

Core  ( 8)

1. American Hammer
2. Halo

Combo ( 8)

1.   Walking Lunge with weight held above head
2. Side bend

Did a few stretches with 2 minutes to spare.

COT:

 If you fail, never give up because F.A.I.L means ” First Attempt In Learning”.

 End is not the end. In fact, E.N.D. means ” Effort Never Dies”.

If you get NO as an answer, remember N.O. means ” Next Opportunity”.

Positive thinking!!!!

Name-o-rama  with our latest RESPECT  Mapquest!    She even had her FiA Respect shirt on!  Thanks to  Mapquest for sharing  chocolates and FiA stickers  with all!    Happy BIrthday!