We look forward to hearing about all your successes!

5 minutes each as many reps as possible – Push-ups, Sit-ups, Squats, Jumping Jacks

Additional Workouts

1. 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
2. 10 squats x 10 sit-ups x 10 burpees.  3 rounds.  For time.
3. Tabata…20 seconds on 10 second rest 8 rounds of…tuck jumps and then sit ups

Have Fun!

Wednesday Workshop

Advanced Goal Setting / New Years Resolution

Homework – Individualized – get started on your goals if you haven’t!

Monday Workout

Relay Race – 3 rounds, 30/20/10, Push-ups, Sit-ups (Ball), Squats

Additional Workouts

1. 10 push-ups 10 sit ups 10 squats – 10 rounds
2. 100 air squats. For time.
3. 10 walking lunges, 10 push-ups, 10 rounds.

As many rounds in 20 minutes

1 lap + 20 burpees, 1 lap + 20 push-ups, 1 lap + 20 squats

Additional Workouts

1. Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds.
2. 5 squats, 5 push-ups, 5 sit ups, 20 rounds.
3. 20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.

Comments/Scores

1. Structural – Mobility and Stability
2. Functional – Cardio and Strength

Home Work

—Check off exercise on sheet (at home)

• ◦If you miss post on McKinleyChiro.com what you missed, why, and when you are going to make it up.

—Grade yourself on scale 1-5 (5 best) on how you did in exercise and eating this week and give 1 sentence answer explaining the grades, post on McKinleyChiro.com

Please Click Here to Post Homework

30-20-10 for time

Burpees, Explosion Jumps, Sit-ups

Please comment with thoughts and to see scores!

Extra Workouts

1. Run 1 mile, lunging 30 steps every 1 minute.

2. 10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.

3. 7 squats, 7 burpies, seven rounds, for time.

Please post workouts and times to comments.

Why Do We Eat?

How Should We Eat?

• —Meal Planning —
• —Basic Nutrients
• — —Create Sufficiency, then eliminate toxins

Your Steps Program

myCreatingWellnessSpace

Homework

• —Begin following steps and rate yourself 1-5 (5 best) on how you’ve done this week on both Physical and Biochemical Steps
• —Food journal every meal from Wednesday, Thursday, and Friday and post
• —Post 1 recipe that you tried and liked (optional – extra credit)

Please Click to Turn in Homework

Tabata sets – 4 rounds 20 sec on/10 sec rest of each exercise:  squats, jumping jacks, lunges, running/jumping.

Additional Weekly Strength Workouts

Workout 1

For time:  10 push-ups, 10 flutter kicks,  10 squats – 10 rounds

Workout 2

Tabata squats and tabata pushups (20 sec on/10 off, 8 rounds of each)

Workout 3

Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.

If you do one of the additional workouts please click to comment on which one you did and record your time or score (if applicable).

Goals should be:

• —Challenging but attainable
• Written Down —
• —Have an End Target Date — —
• Have a Plan

Homework -Due Friday

—Set three goals you want to accomplish over the next two months

Format

• –What is the goal? –
• What is the target date?
• What is your first step?

Click Here to Comment

Warm-up

1st Benchmark Workout

Total complete rounds in 20 minutes:

10 Push-ups

20 Squats

30 Flutter Kicks

1 lap around the big circle

The goal of life is die young, as late as possible. – British Philosopher

Workout results posted in comments.  Please nominate your  workout warrior of the day and post workout  feedback on comments (click here).