We all know we feel better after a workout, especially a really sweaty one! There are many benefits to getting your sweat on, from getting the kinks out of your joints, better skin to lowering your risk of kidney stones. So get out there today and let it flow!

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The 6am Moraga ladies sweating to the sunrise!

Sweaty Monday!

Part 1: Warm up well for 5-10 minutes

Part 2: Odd even drill – Form Focus

Work on the minute for 6 minutes & rest for the remainder of the minute.

On every even minute (0,2,4): 10 squats and 5 push ups*

On every odd minute (1,3,5) : 5 Weighted Stop Squats (take one breath at the bottom of the squat) + 5 Slow Motion push ups*

Part 2 totals: 60 squats, 30 push ups, 30 stop squats, 15 slow motion push ups. These are large numbers for many of them , remind them to focus on form!

Jog 200M

Part 3:

Set 1:

16 Renegade Rows

16 Mountain Climbers

6 Oblique Work R – Figure 4 Knees to Elbows

6 Oblique Work L – Figure 4 Knees to Elbows

3 rounds

 

Run 200M


Set 2:

16 Bent Rows to bent fly (alternate for 8 of each)

16 Plank Jacks

6 Side Facing Low Plank Crunches R

6 Side Facing Low Plank Crunches L

3 rounds

 

Run 200M

 

 

Set 3:

16 Walking Lunges

16 Iso Glute Bridge Pullover

8 Commando Push Ups

8 V Ups

Part 4:  Static stretching 45 seconds each: Hips, hamstrings, chest.