June and July 2010Day 1 Day 2 Day 3 Day 4 Day 5

Upper BodyRegular push-upsWide push-upsDipsAbsCrunchesFlutterkicks

CardioRun 1 mile

AbsCrunches for 2 minutes

Lower BodySquatsLungesMountain climbersAbsBicycleReverse crunches

CardioRun 1 ½ miles

AbsCrunches for 2 minutes

Upper BodyRegular push-upsWide push-upsDipsAbsCrunchesFlutterkicks

Lower BodySquatsLungesMountain climbersAbsBicycleReverse crunches

CardioRun 2 miles

AbsCore stabilizers – 2 minutes

Upper BodyWide push-upsTriceps push-upsDive BombersAbsCrunchesFlutterkicks

CardioRun 30 minutes as far as you can!AbsCore stabilizers – 2 minutes

Lower BodySquat leapsAlternating LungesCalf raisesAbsBicycleReverse crunches

CardioRun 2 miles

AbsCrunches for 2 minutes

Upper BodyFront shoulder rotationsBear crawlAbsCross leg sit-upsSide crunches

CardioRun 2 1/2 miles

AbsCrunches for 2 minutes

Lower BodySquat leapsBottom kickersMountain climbersAbsReverse crunchReverse Flutterkicks

CardioRun 2 1/2 miles

AbsCrunches for 2 minutes

Upper BodySide shoulder rotations8 count body buildersAbsCross leg sit-upsAtomic sit-ups

CardioRun 3 miles

AbsCore stabilizers – 2 minutes

Lower BodySquat leapsBottom kickersMountain climbersAbsReverse crunchReverse Flutterkicks

CardioRun 3 miles

AbsCore stabilizers – 2 minutes

Upper BodyFront shoulder rotationsBear crawlAbsAtomic sit-upsSide crunches

When you complete June, begin again but keep your runs at 3 miles or more!!

Week 1

Week 2

Week 3

Week 4

Warm-up, cool-down and stretch!

• ALWAYS warm-up and stretch and cool-down and stretch EVERY day!!

• Warm-ups (5 minutes): walk; run in place; jumping jacks; jumping rope; biking; or stair climbing

• Stretches: butterfly; lunge to front; lunge to side; cross right over left; cross left over right; sit and reach stretch

• Cool-down (5 minutes): walk slowly; breathe in nose and out mouth (hands on head if you ran!)

Exercise descriptions

•Triceps push-ups – regular push-up position except place hands together in triangle (with thumbs and first finger).•Wide push-ups – regular push-up except place hand wider than shoulders.•Bottom kickers – get on hands and knees; one leg should have thigh parallel to the floor; kick upwards with that leg and squeeze your glutes! Repeat on other leg.•Squat leaps – do a squat then jump up as high as possible!•Atomic sit-ups – lie on back; hands behind head; raise feet 6 inches off floor; keep legs slightly bent; perform sit-up while raising legs; touch elbows to knees and slowly lower back to start; feet should not touch floor!•Side crunches – lie on side; one arm on floor and one on head; now raise up without pulling on head; slowly lower to start.•Reverse crunch – lie on floor; legs crossed and raised off floor; slowly bring knees back to chest; slowly move back to start position.•Flutterkicks – lie on back; place hands under bottom; legs 6 inches off floor; legs straight (not locked); raise one leg at a time and switch.•Reverse Flutterkicks – lie on stomach; lift legs off the floor one at a time - almost like swimming!

•Dive bombers – start in push-up position except hands and feet are wider than shoulders and bottom is raised. Lower to floor, stretch chest up, go back to push-up position and then to start position.•8 count body builders – 1 – squat; 2 – thrust legs straight back; 3 – lower to a push-up; 4 – push back up; 5 – kick feet apart; 6- bring feet back together; 7 – pull back to squat; 8 – stand up.

Sets and Reps•Always try to do 3 sets of each exercise – if it is too difficult drop to 2.•Begin with 10 reps; as they get easier increase to 12; then 15; and continue by 5’s!

Weekend ActivityBuild the Family Obstacle Course and have fun

competing against your family on the weekends!!