We are a bit behind on publishing our workouts. Sorry about that! Here is the whole week in one shot, starting with Stephanie’s workout.
The brides told me this was a GREAT Workout!!
Warmup: run for 10 mins
Tabata: 8 rounds, :20 on :10 rest of ea
Burpees
One leg bent-over hops
Mountain climbers
Side crunches
Side lunges
4 rounds, :30 on :10 rest of ea
High knees, hit the deck
Raise lift and lower crunch
Jump tux
Side dips
3 rounds of:
10 reptile pushups
20 one jump fwd, two hops back
20 angels (snow angel position- crunch and touch right hand to left toe, then left to right)
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From Stacie:
Here’s what we did last night in a light misting of Bellevue precipitation.
Dynamic Stretching – Warm Up
Hill Sprints for 8 minutes
3 sets of 20 Push Ups – I asked the group to do as many as they could military first. Everyone saw tremendous growth here.
Abdominals
5 minute run at 60-70% of individual energy level (difficult to hold a conversation at 60-70%)
Circuit 1
Squat Chop
Stand with your feet hip-distance apart and your arms at your sides. Squat until your thighs are parallel to the floor. Keeping your arms straight, bring them forward and up until your upper arms are in line with your ears. Return to standing, then lift your right knee to hip height as you sweep your arms down across your body until the back of your left hand is outside your right knee. 15 Reps.
Rock n Roll
Get in plank position with your forearms flat on the floor and your palms down. Keeping your hands in place and using your feet as the pivot point, twist your body to the left as far as possible without losing your balance. Repeat to the right. 16 per side. Total of 32 Reps
Lunge Reach and Twist
Stand with your feet hip-width apart and your arms at your sides. Lunge forward with your left leg so your right knee is nearly touching the floor and your left thigh is parallel to the floor. Bending forward, try to touch the floor on either side of your left foot. Push off your left foot; using that momentum, shift your weight to your right foot and swing your left leg behind you. As you sink backward into a lunge, rotate your torso 45 degrees to the right. Return to standing. 8 Reps per side.
Plank Crawl
Get in plank position with your hands wider than shoulder-width apart. Holding that position, lift your right knee to the outside of your right elbow. Return to plank position, repeat on the other side. That’s one rep. 16 per side, 32 total reps
Grand Plie Jump
Stand with your legs wide apart, toes turned out and arms at your sides. Squat until your thighs are parallel to the floor and you’re low enough to touch it with your fingertips. Immediately jump up as high as you can, keeping your legs wide and extending your arms straight overhead. That’s one rep. 15 reps. Rest for a 10 count. Repeat.
Another 5 minute run. Pushing harder to surpass distance in the 5 minutes at the beginning warm up. Everyone was suprized and energized with their pace.
Circuit 2
Repeat Circuit 1 and go right into Circuit 2
Body Weight Squat
Tricep Push Up
Get in plank position with your hands shoulder-width apart. Lower your chest toward the floor while keeping your upper arms parallel to your sides and your elbows pointing straight back. Push back up to start. To modify, lower your knees to the ground. There’s no shame in girl pushups! 10 reps
Flamingo Reach and Press
Stand with your feet hip-width apart and your arms at your sides. Bend your left knee, lifting your foot behind you. Squat down and raise your right arm out to the side to shoulder height, then reach your left hand down across your body, touching the floor outside your right toes. Stand up as you lift your left hand toward the ceiling, lower your right arm to your side, and raise your left thigh to hip level in front of you. Lower your left leg and repeat on the other side. 15 reps per side.
Bicept Curl with Resistance Band
Star Pass
Another set of abdominals/crunches
Static Stretches!
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Christi’s Workout of the week:
Deck of Cards:
round 1:
Get yourself a deck of shuffled cards. Very simple…black equals pushups…red equals squats. Face cards are worth 15, the Ace is 1, and all other cards are face value. Turn over a card….it’s the 9 of spades….do 9 pushups. Immediately turn over the next card….it’s the Queen of diamonds…do 10 squats. Jokers are 50!
round 2:
Take out all face cards and red cards over 5. Black are burpees, red are sprints (50 yards), jokers are a 1/4 mile jog.
round 3:
we jogged 1/2 mile, then did 10 assisted pull ups each, 30 triceps dips and abs. Abs: 30 bicycles, 30 crunch, 20 reverse crunch.
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Stacie:
Warm up with dynamic stretches and then run a light jog around the park 1/2 mile.
I have taken 18 of our favorite (and not so favorite exercises) from our series so far, and written them each on their own index card.
The basket is placed with the index cards at one end of the park, while our group is on the other end of the park. One person sprints to get an exercise, while the group does a base move of Jumping Jacks. The index cards are folded so there’s no cherry picking. 
Everyone gets to go once so you cannot always send the fastest runner. While the group is doing the selected exercise the next runner goes to get another card.
An hour and a half of constant movement. I LOVE IT!
