Graceful Tenacity

1 Minute at each station: 3 Rounds Burpees w/ push-up Plank hold, toe taps left and right. Bicep curls (use bands, hand weights, soup cans for added resistance) Lunges Mountain Climbers Squat to overhead press (use your resistance) Alternating Leg climb crunches (start with feet flat on the floor, extend one leg toward the ceiling, climb your leg in as few steps as possible while contracting abdominals) Happy Friday!

5 - 10 min. low impact warm-up of your choice. Workout: 25 Push-ups 10 Split squat jumps or lunges 20 Push-ups 20 Split squat jumps or lunges 15 Push-ups 30 Split squat jumps or lunges 10 Push-ups 40 Split squat jumps or lunges 5 Push-ups 50 Split squat jumps or lunges Don't forget to stretch! :)

Warm-up: Turn on some great music and just dance for 1-3 songs to bring up your heart rate. Work-out: 21, 18, 15, 12, 9, 6 (Repetitions) - burpees w/push up - jump squats - sit ups Stretch holding for at least 20 seconds. Pay special attention to calves, hamstrings, chest and abs. 

Warm-up 5 Min. step while performing curls,  tricep kickbacks, rows, and overhead press w/o weight 5 Rounds 20 Squat to knee lift balance w/ overhead press (hold a hand held weight at chest level and press overhead) 20 Tricep dips 20 Side lunge to knee lift balance w/ reach over bent leg and raise arms overhead (use hand held weight) 20 Plank hold knee to elbow (keep head in neutral position) 2 Min. step (moderate to fast tempo) Slow step and bring heart rate back down (2 - 5 minutes) 2 Rounds 25 Crunches 25 Back extensions (lie prone and lift chest off the floor extend arms/hold weight to increase resistance) 25 Reverse crunches 25 Bridges (lie supine w/ knees bent, contract glutes and raise hips) ***If you are just beginning a workout routine: cut the repetitions in half, and try 2 rounds of the main workout and 1 round of abs.***

Warm-up: 2 minute stair step 15 arm circles front and back 10 prisoner squats Work-out: AMRAP* 20 Minutes 15 Reverse crunches 10 Squat to side kick (alternate sides) 5 Handstand push-ups (lower difficulty by resting feet on a bed or chair, hips shoulders and hands stacked in a straight line) 15 Alternating toe touches (lie supine in an x, raise left leg while reaching for toe w/ right hand)  10 box jumps onto a step, porch or other raised surface (fast tempo) 5 Burpees w/ push-up 15 Crunches 10 Lunges (each side) 5 Bicep curls (use resistance bands, hand weights, baby carrier, toddler or another hand held item) * As Many Rounds As Possible

Place a deck of cards face down. Pick an exercise and then flip the card. The value of the card is the # of reps for that exercise. If you are not feeling creative use this list: Burpees Single leg squats Mountain climbers Bicycles 4 count jacks Walk-out push-ups Split squat jumps (alternating lunges) Jack knifes Cobra push-ups Squat jumps or box jumps Plank walking hands left, center, right, center Reverse crunches Single leg dead lifts **With a full deck this will give you 4 rounds** Happy Friday!!!