November 20, 2008

Work out group -- 15 or so folks showed up.

General warm-up
Various skips w/arm swings
Carioca, l, r
Forward Shuffle 2left, 2right
Backward shuffle 2left, 2right
Hips in shuffle
Hips out shuffle
Puddle hops
Backward push
Butt kicks
Jogging heel slaps
Jogging instep slaps

Stretch
Tiger Pushups
Crucifixion/Scorpions
Reverse walking lunges hands overhead
High knee walk, Lunge with quad stretch
Walking knee out, Lunge with a double twist
Superman walk
Kick walk

Pre-Work, 8 minutes
4, pushups
6, reach worms
8, lunges

Weights 3 rounds

12, Supine Rows, Pull ups
12, Dumbbell BP alternating sides
30, Situps

Finish

Stair Serpentines
20 v-sits
20 ankle touches
Stair Serpentines