Tonight's stations!!!!

Ok tonight Miss Rhonda will be bringing the devo for us!! You should all have a bible verse to share after she gives the word, if you do not know what i am talking about, see the last blog! :)

Then we will start by opening with 20 seconds of high knees and 20 seconds of butt kickers. Then we will do 30 seconds on each station! (Remember to track everything in your journal!) We'll have a 4 minute rest between round 1 & 2! Close the class up with prayer, and have a great night!! :)

Round 1

1.Agility sprints/Lunges

2.Bicycle plank/jump rope

3. Burpies/sit ups

4. Squat punch/time caller

5. Mtns climbers/air sits

6. Ball sit-up/tricep chair dip

ROUND 2

1. Slow slides/fast slides

2. Front/side db raise/ push-ups

3. Football drill/ sumo squat with KB

4. Blast2grass/ time caller

5. Weighted jumps/squat jumps (yes, again)

6. Jumping jacks/up-over-downs

So it's not too crazy, I added an extra station since we were getting through them fairly quickly! That's a great thing though so do not let up!!! Miss you all tons and tons!! Have a great class!

My move, your gain!

So the busy day of moving into our new apartment caused me to forget to give you all your "challenge in between". So I guess you kinda caught a break and got a day off. (Although I hope you still did SOMETHING).

So starting today, your challenge in between is as follows.

1. Find a bible verse that you feel is a great bible verse to live by and be prepared to explain why at Monday's class!

2. http://youtu.be/KvK9_ze2Sis Watch this video and do the exercises alongside the video each day. (This is a quick abs circuit) remember, do the best YOU can do, and track your reps in your journal!

Love you guys!!

Sorry so last minute!

So tonight's stations will be the exact same as Mondays! And to close we will do something different! It's a surprise! :)

Carol will be doing the devotional tonight!! :)

Boy how I missed you!

Saying I missed being there last night is an understatement!!! Goodness. But I hear you all had a great class, and those 75 leg raises were a hit!! So here's what I'm going to do, you have one simple challenge in between. Just one. You can split this up over the course of the day, just make sure you log everything specifically.

The challenge in between is....drumroll......

150 leg raises each day!! (yes, including today, Wednesday and Thursday)

Split them up, do them all at one time, I don't care, as long as they get done! :) Make sure you log everything properly, as in what time and how many repetitions you did, at the end of the day totaling 150. Encourage someone to do it with you! It's always more fun when you have a partner.

I miss y'all and am beyond proud of you all. Keep up the hard work!!!!

**the picture attached was shared with me by Jordan Shadrick and it was too good not to pass on.

Its all up to YOU now!

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!

Challenge in between!

Alright so for this challenge in between, from today until Monday, you are to do the following and log it in your journals.

1. Stop parking in the closest parking spots at Walmart, the mall, sports events, etc. Park far away from the door and make the walk. Little things like this add up.

2. Invite someone to class, everyday invite a different person. This means getting out of your comfort zone. Ask people you know, ask complete strangers, ask anyone! Log who/when you ask!

3. Do 200 sit ups each day. These can be split up through out the day, just make sure you do 200 each day. Log when and how many you do as the day goes on.

Lets go!!

Tonight's Class Schedule!

Good afternoon!!! I hope you have all had a FABULOUS day in the Lord! He is mighty and worthy to be praised! Still on cloud 9 from last night's awesome Choir practice/prayer meeting/breakthrough service at Living Faith Church! If you don't know what I'm talking about, just grab a choir member, musician, or anyone who happened to stick around, and they will tell ya!! (or you can just watch this video and see a 3 minute portion for yourself! https://www.facebook.com/photo.php?v=4801331304232)

If someone seems a little giddy, as if God has just shown himself to them in a new way, chances are, they were at that Choir practice last night! lol

So now, on to Faith and Fitness news! Tonight will be my last (consistent) night with you all! What we are going to do is run through a "mock" class, as if I were not there! Not a whole lot will be different, but I think it would be good for you all to have a good feel for what it will be like, and to make sure you stay at the pace you need to in order to finish class on time! I will also be asking you all tonight who wants to do the devotional for Monday's and Thursday's class next week! Remember, its just a 3-5 minute message, maybe something God has laid on your heart! So if you would like to take that on, just let me know tonight!

Here are the stations we will be doing tonight. There are only 10 stations, then we will close with a surprise exercise. It will be one of the following...straws, step-ups/hop-ups, or a new thing called "Square of slides". I will have someone draw from a hat to determine that! :)

Stations for tonight:

ROUND ONE

1. Sprints .ss. Lunges

2. Ball Sit ups .ss. Mtn Climbers

3. Sumo Squat w/ KB Swing .ss. Football drill

4. Push Ups .ss. **time caller**

5.Jumping jacks .ss. Blast 2 Grass

ROUND TWO

1. Slow Slides .ss. Fast Slides

2. Squat Jumps .ss. Front/Side DB Raise

3. Air Sits .ss. Mtn Climbers (yes, again)

4. Backward Lunges.ss. **time caller**

5. Burpees .ss. Tricep Dips

Again, as long as everyone pushes really hard, I will let you have a say in what we close with. (And when I say that you'll have a say, I mean you get to draw for what we do rather than me just saying we can do all 3 lol) So will it be straws....step ups/hop ups...or the new "Square of Slides"??? Come at 7 and lets find out together! BOOM!