So tonight is your first official class on your own! I hope you are excited!! Don't worry, not much will be different from when I am there! I am emailing the stations over to my mom and dad, and they will be setting everything up! All you have to do is show up, and go through the stations as normal! :) Now, you will have to push yourselves and encourage each other! Remember, you will still be keeping that fitness journal and tracking how many reps and with what weight you are using. So even though I'm not there, I will still be able to see who is pushing, and who is slacking when I check your journal! So don't cheat me, but most of all don't cheat yourself!! Tonight's Stations are going to be:
Round 1
1. Sprints .ss. Lunges
2. Front/side dumb bell raise .ss. Leg flutters
3. Squat Jumps .ss. Curl press
4. Slow slides .ss. Fast slides (KEEP LOW!)
5. Time caller .ss. Football drill
-----take 4 minute break-----
Round 2
6. Backward lunges .ss. Bunny hops
7. Bicycle crunches .ss. Jumping Jacks
8. Weighted jumps .ss. Sumo squat with kettle bell swing
9. Mtn Climbers .ss. Bench dips
10. Time caller .ss. Burpies
So, there are only ten stations, that should leave you enough time to close with some abs. Grab a partner, and each of you do the following.
1. 75 Leg raises (*remember, partner 1 lays on the floor, while partner 2 stands over and pushes legs out, partner 1 raises his/her legs back up, 75 times. These can be split up, as long as you do a total of 75)
2. 50 sit ups
3. 30 second plank (One on each side, and one regular flat plank)
Thats it! Once you have done all the stations, and abs, you can go home! So if you keep a good pace, you could go home early, if not, you may stay late. Keep that in mind, don't take too long of breaks in between stations!
If there are any questions, please don't hesitate to call me!
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