Extra Mile Fitness

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Ladies Club first June workout

Posted on June 5, 2010 at 5:34 PM

Well, it is in fact the summer, but that hasn't deterred the boot campers of the Ladies Club in the least!!  Here is their workout that they did complete with the 90 degree sun!


Warm up:  Stair Laps x 5 Each way (each stair, every other stair, both feet up each stair)


Circuit #1 (do 4 times)

  • Lateral hops using the lines on the track-3 times down and back
  • Kettlebell One Arm Snatches X 20 each arm
  • Plank ups-5-10 each side depending on your ability
  • Close Grip plank holds for one minute
  • Sprint one lap around the track

Circuit #2 (do 4 times)

  • Crossover Lunges with db press x20 each leg
  • Kettlebell plank rear delt rows
  • Bench Crunchers x20 with a 30 isometric hold at the end
  • Triceps dips
  • 2 50m sprints

Cool down.  And enjoy the next two days!

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Workouts and tips given on this page are given with the assumption that the user is in excellent physical condition and the user accepts all risks of his/her actions. As always, please consult your physician when beginning an exercise program.