Workout of the Week (WOW)
Each week a different workout will be posted and updated with the individual times of those who have completed the workouts (we'll list full and modified versions of each workout). You can do each workout 3-4 days a week and email us your time to be posted. You'll notice a change in some of the exercises are a demonstration of the modified (M) version of that exercise, as opposed to the full (F) version. NOW GET TO WORK!
WOW: October 6th, 2007 music/Kat Deluna's Whine Up
5 Rounds:
20 Box Jumps or Step ups (modified) **Any rise will do. Use steps in your home or Aerobic Steps in a gym or a Flat Bench.
20 Thrusters w/Dumbbells **Use a decent weight. I used two 25 pound dumbbells. Use two gallon jugs of water or bottles of water.
20 Squat Kicks w/Medicine Ball **I used a 20 pound medicine ball. Use a one gallon jug or a dumbbell.
Times:
Larenzo - 17m:34sec (Full) (2mos 16:59) Jutta - 16m:49sec (Modified) Ossie - 27m:20sec (Modified) Julia - 20m:38sec (Modified) Cathy L - 21m:00sec (Modified)
Abbey - 18m:06sec (Modified) Bree - 19m:53sec (Full) Kym C - 26m:40sec (Modified) Lisa Marie - 18min:13sec (Modified)
Courtney - 13m:50sec (Modified) Aishah - 14m:10sec (Modified) Lori M - 14m:05sec (Modified) Kathy P 15m:34sec (Modified)
Kyle J - 15m:51sec (Full) Kim V - 16m:40se (Modified) Dane - 17m:11sec (Modified) Aria - 19m:00sec (Modified) Kathy R - 16m:43sec (Modified)
Misty - 15m:32sec (Full) Sam - 25m:52sec (Full) Khaleela - 18:59 (Full) Squart - 17:37 (Modified)
WOW: October 15th, 2007 - Birthday music/50 Cents & Stevie Wonder Remix
5 Rounds
10 Sumo Rows
10 Push-ups (full or modified)
10 Swings w/Kettel Bells or Dumbbells
10 Stable Lunges
20 Jumping Jacks
Times:
Larenzo - 9:30 (Full) Bree - 15:55 (Full) Kim V - 15:51 (Modified) Courtney - 10:57 (Full) Kim C - 20:59 (Modified) Abbey S - 15:53 (Modified)
Cassandra - 24:24 (Modified) Jutta - 12:30 (Modified) Aishah - 13:45 (Full) Aria - 16:40 (Modified) Kathy P - 12:46 (Modified) Dane - 12:20 (Full)
Sam - 12:19 (Full)
WOW Oct 22 - Super Chicken feat: Cupid Shuffle
5 Rounds:
15 Squat Curl Press
15 Nickel Squats
15 Curls
15 Kickbacks
50 Mt. Climbers
Larenzo - 12:49 Aishah - 18:06 (2nd Time 10:14) Bree - 21:06 Abbey - 11:35 Jutta - 13:41 Kym C - 27:06 Julia - 20:07 Dane - 13:52
Lynn G - 18:05 Cathy L - 20:13 Kyle - 17:06 Aria - 14:28 Marla - 28:28 Tiff - 19:08 Christina - 19:09 Kathy P - 14:39 Courtney - 13:33
Sam - 12:19
WOW Oct 29th: USMC feat: Omarion/Kat Deluna "Cut Off Time"
4 Rounds:
4 Marine Makers (Modified: Push-up on your knees)
50 Crunches
100 Jump Rope (Modified: Twirl rope with one hand next to you)
Larenzo - 12:21 (Full) Aishah - 17:18 (Full) Bree - 11:04 (Full) Abby - 11:11 (Full) Kyle - 14:09 (Full) Kym C - 21:00 (Modified) Courtney 13:34 (Full)
Dane - 13.41 (Modified)
WOW Nov 5, 2007: Crank That ft/Solja Boy & Travis Barker
4 Rounds:
20 Death Shuffels
10 Bent-over Rows
20 Cranks
10 Push-ups
Larenzo - 6:45 (Full) Aishah - 11:45 (Full) Bree - 8:05 (Full) Kyle - 9:14 (Full)
WOW Nov 12: Legs Go Pop!
4 Rounds:
10 One Leg Stand-ups (each leg)
10 Thrusters
20 Skips w/Bosu (use a spot on the floor or aerobic steps)
30 Seconds Planks
Larenzo - 8:27 Julia - 11:58 Marla - 11:24 Michelle R - 10:54 Christine - 10:55 Tiffany - 10:36 Aishah - 10:08 Courtney - 10:33 Lynn G - 9:59
Cathy L - 14:09 Jutta - 8:13 Kym C - 10:42 Bree - 7:47 Murphy - 7:27 Kim F - 9:03 Kathy R - 8:54 Rachel - 10:52
WOW Nov 26: Too Much Turkey!
5 Rounds:
15 Core Squats
15 Push-ups
15 Sumo Squats
15 Bent-Over-Rows
20 Crunches
Larenzo - 11:19 Susan - 11:19 Jutta - 10:26 Kym C - 19:48 Aishah - 22:22 Abbey - 15:53 Bree - 21:15 Julia - 20:27 Kyle - 14:27
Courtney - 14:50 Rachel - 20:07 Kim F - 13:44 Kathy R - 16:17 Scott - 22:27
WOW Dec 3: Real Good Time
4 Rounds:
50 Mt. Climbers
20 Push-ups
20 Hip Raises
20 Sprawls
15 Spinter's Lunges
20 Full Crunches
Larenzo - 12:21 (F) Bree - 19:09 (F) Sam - 38:26 (M) Maz - 25:38 (F) Abbey - 13:20 (M) Jutta - 14:20 (M) Kym C - 28:24 (M) Rachel - 21:23 (M)
Kim F - 17:27 (F) Kathy R - 24:00 (F) Mary - 32:23 (F) Khaleela - 16:15 (M) Aishah - 30:27 (F)
WOW: You Can't Beat Me!
4Rds:
20 Sumo Rows
20 Curls
20 Hanging Clean & Press
20 Good Mornings
20 Bent Over Rows