Workout Class

As the summer comes to an end I see the fitness fading from peoples eyes. I hope I can keep it going through the cold weather, it's very easy to slip up and slack off. I began teaching a workout class (for Moms who bring their kids) twice a week which has been motivating me and has been a great way to break out of my routine and be social with some other women (Moms!).  We just found an indoor location for the cold weather so we'll continue working on our fitness all winter long! Here are just a couple of examples from the workouts we have been doing, they are moderate level and leave room for adjustment:


Example 1:
(This can be done anywhere with picnic bench's)

1.  5 Minute Warm Up
2.  2 Laps run
3.  Kick Series
- Small kicks forward 15 times
- Small kicks to the side 15 times
- Small kicks back 15 times
*Repeat*
4.  1 lap run
5.  Arm Series (using freeweights)
- Dumbbell cross Jab
- Triceps extension
- Weights to your chin with calf raises
6. 1 lap run
7.  Arm Series (using benchs)
- Belly twister with butt kickback (arms in pushup position on bench & twist right knee toward left side)
- Front loaded split squat with weights (one leg behind you on the bench & bend your other leg so you're in a lunge position)
- Curtsy lunge with sword draw (stand in curtsy position with your front foot on top of a resistance band and pull the resistance band out with the opposite arm )
7. Circle up & standing Ab work
8. Abs  on the mat

**Cool Down & Stretch**


Example 2:
(Using a Softball Field for the following Exercises)

1.  5 Minute Warm Up
2.  2 Laps around the Field
3.  Lunge Circuit
- Front lunges home plate to 1st base
-Shuffle 1st base to 2nd base
- Front lunges 2nd base to 3rd base
-Shuffle 3rd base to home plate
**Shuffle from home plate to 2nd base on one side, switch and shuffle to home plate
4. Circle up with a story for the kids
*Every time a "key" word is said a corresponding exercise has to be done
example: "moo" and then you have to do a burpee
while waiting for the key word we are doing jumping jacks
5. 1 lap run around the field
6. Arm Stations
- Bench triceps 30 seconds
- Resistance Band biceps 30 seconds
- Pushup Position Rows 30 seconds
- T Stabilization 30 seconds
7. 1 lap run
8. Hill Runs/Relays
9. Abs
- Basic crunches
- Side to side
- Legs straight up and crunch up
- Legs 90 degrees and attempt to touch toes
- Hold at top for isometric crunch
- Lay on right side and crunch
- Lay on left side and crunch
- Side planks on both sides

**Cool Down & Stretch**