Guess The AudienceJake HarrelsonKaren Valde

Meghan Gloede

-We have an hour to meet weekly

-Time off from children with busy schedule

-Staying in shape can be difficult

-Exercise and health is important

-A couple programs to work on

Welcome!

1. Warm up for 5 min.- calf raises (while standing up straight with feet shoulder width apart, raise up and down on your tip-toes for 30 seconds), stretches (lunges, butterfly, etc.)

2. Push-ups for 1 minute

3. Mountain climber-30secs.

Workout 1

4. Single-arm dumbbell swing (hold a dumbbell at arms length in front of waist. bend at hips and knees and swing dumbbell between legs. keeping arms straight, swing dumbell to shoulder level as you rise to a standing position, swing weight back and forth for 30 seconds).

5. Squats- 1 min.6. Dumbbell row- 1 min.(grab pair of

dumbbells, bend at hips and lower torso until parallel to floor. Let dumbbells hang at arm's length. Row the weights upward by raising arms, bending elbows and squeezing shoulder blades together. Pause, lower the dumbbells and repeat).

Workout 1 (Cont.)

7. Dumbbell lunge and rotation (grab a dumbbell and hold it horizontally by its ends under chin. Step forward with right foot and lower body into a lunge, as you lunge, rotate upper body to the right. Return to starting position and repeat with left leg. Alternate between legs for 1 min).

8. Repeat steps 2-7six times

Workout 1 (Cont.)

1. Warm up for 8 minutes. (Jog, jumping jacks, jump rope, row, bike)

2. 1 minute of jungle squats

3. 1 minute of push ups

Workout 2

4. 1 minute of reverse V lunges5. 1 minute of modified chair dips6. 2 minutes of cardio (jogging, biking, rowing)

Workout 2 (Cont)

7. Do one minute of abs exercises. (crunches, planks, bridge)

8. Take a 30 second break.

Repeat steps 2 through 8, six times

Workout 2 (Cont)

-Push each other to stay healthy

-Keep up with your workout and try to improve weekly

-Enjoy your time together now, but use it as motivation as well

In Conclusion