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Friday, January 11, 2013

Week 7 challenge


Week 7 challenge

We’re taking a page from Scott for this week’s challenge.  This is a variation of what we did last night at training.  Since some of you may not have access to kettle bells and dumb bells at home I am going to switch it up a bit.  Here are you options depending on your equipment.

If you have a treadmill and weights
Run/jog/walk to .50 miles as fast as you can
Get off and do 15 sumo squats with a kettle bell or weight
12 shoulder presses
10 rows with kettle bell each arm
Run/jog/walk to .40 miles as fast as you can (slightly faster than the last pace)
Repeat sumo squats, shoulder press, 10 rows
Run/jog/walk to .30 miles as fast as you can (slightly faster than the last pace)
Repeat sumo squats, shoulder press, 10 rows
Run/jog/walk to .20 miles as fast as you can (slightly faster than the last pace)
Repeat sumo squats, shoulder press, 10 rows
Run/jog/walk to .10 miles as fast as you can (this goes super quick so really push yourself)
DONE! (Keep track of your times so you can compare it if we do this again)

If you don’t have access to treadmill or weights here is your variation:

5 minutes jumping jacks, burpees or mountain climbers (count how many you get each set)
25 crunches, 20 sumo squats, 20 shoulder presses
4 minutes jumping jacks, burpees or mountain climbers
25 crunches, 20 sumo squats, 20 shoulder presses
3 minutes jumping jacks, burpees or mountain climbers
25 crunches, 20 sumo squats, 20 shoulder presses
2 minutes jumping jacks, burpees or mountain climbers
25 crunches, 20 sumo squats, 20 shoulder presses
1 minutes jumping jacks, burpees or mountain climbers
25 crunches, 20 sumo squats, 20 shoulder presses
DONE!

Let us know when you’re done and which one you chose to do!! 

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