Saturday's Bikini Bootkick

Here is Saturday's workout...yes I am naming the Saturday sessions a "bikini bootkick!!" Enjoy :)

Complete 2 sets of each of the following circuits:

10 Burpies
10 Stability Ball Adductor Pass
10 Push Up Throws with partner
10 Stability Ball Abdominal Roll Out

15 Reverse crunch with Ball between feet
15 Jump Squats
1 minute of High Knee Run
15 Plank Walks

20 Oblique Side Reach with weights
10 Burpies
10 Side Bridge Lifts per side
1 minute plank

20 Toe Touches with Ball between feet
15 Supermans with Ball Lift
10 Alternate Leg Push Ups
Weighted Basketball Sit Up Pass

10 Reverse Lunges on Each leg
10 pike on Stability Ball
10 Stability Ball at feel, plank with leg lift
20 Elbows to Knees

Rowing Workout for Spring Challenge

To my beautiful ladies, and specifically my Spring Challenge clients, here is a new Rowing workout for you to try!!

Set the tension/level of the rowing machine using the dial down the side to approximatley eight. Set the display to units of Watts.

Now you are going to row 1 minute hard, keeping the speed at 50-60 watts, then 1 minute medium, keeping the speed at 30-40 watts. Repeat the hard minute of rowing six times to make one set. After the set stop rowing and rest for 1-2 minutes. Then repeat the entire the set an additional two times, for a total of 3 sets of 6 hard minutes.

Remember if the level of intensity gets too high, back off and adjust according to your fitness level. Happy rowing ladies!!