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2/2/14 12:12 P

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I will do cardio and strength

"Be not afraid of growing slowly, be afraid only of standing still."


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AY_BEAUTIFUL89's Photo AY_BEAUTIFUL89 SparkPoints: (39,407)
Fitness Minutes: (9,480)
Posts: 839
2/2/14 12:33 A

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I. Sunday (February 2nd)
a. Baseline Assessment: How many of each exercise can you do in 60 seconds?
i. Jumping Jacks
ii. Push Ups
iii. Sit Ups
iv. Squats
v. Step Ups
vi. Football Sprints
vii. Ski Jumps
b. Modified Base Assessment
i. One-Legged Jumping Jacks (Coach Nicole)
ii. Wall Push Ups
iii. Toe Touches (bend down and touch your toes)
iv. Sit down and stand ups (sit in a chair and stand back up again)
v. Knee Lifts
vi. Jog in place
vii. Step Overs (lay down some object and step over it)

II. CARDIO DAYS (3-5 days this week)
a. Fitness
i. 1.5 mile jog (or brisk walk)
ii. 3 sets of the following:
1. 10 jump lunges
2. 20 jumping jacks
3. 15 butt kicks (both legs = 1 rep)
4. 15 high knees (both legs = 1 rep)
b. Nutrition
i. At least 40 ounces of water
ii. At least 2 servings of GREEN vegetables

III. STRENGTH DAYS (2-3 days this week)
a. Fitness
i. Yoga (or Pilates) warm up (10-15 mins)
ii. 3 sets of the following
1. 10 push ups
2. 10 bicycle crunches
3. 10 mountain climbers
4. 10 squats
5. 10 torso twists (twist to left and right = 1 full twist)
b. Nutrition:
i. At least 8 cups (64 ounces) of water
ii. At least 3 servings of vegetables

Anna, **God Strengthens Me**


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