Monday - The New Year's Day of the week!!

Every Monday is a fresh start like a
miny New Year's Eve

A chance for people to get back
on the Exercise and Healthy Eating wagon!!

Just Me and Gideon for this one!!

10 Rounds of

Squats - 10 reps
Push Ups - 10reps
Swings - 10 reps
Burpess - 5 reps

What a great workout!!

Part of me wanted to quit after the 2nd round!!

Tried to catch Gideon on this one , closest I got was
1/2 a round

The Holidays are over!!

6 Pm Class

3 rounds

30 second stations

Swings
Bag Push Press
Swings
Squats with Bags
Swings
Planks
Swings
Shouldering Bags

Some Doubles , Triples, Quads

Then 400 m run

Monday Night 6 and 7 pm

Box Step 6 minutes
63 Swings 35 lbs
36 Horizontal rows

Box Step 4 Minutes
42 Swings 35 lbs
24 Horizontal Rows

Box Steps 2 Minutes
21 Swings 35 lbs
12 Horizontal Rows


Awesome Workout!!!

Saturday July 17 8 am

Jax of all Trades

25 jax
10 Push Ups
50 Jax
20 Push Ups
75 Jax
40 Push Ups
100 Jax
40 Squats
75 Jax
20 Squats
50 Jax
10 Squats

2 Minute Rest

Run 1km

2 Minutes Rest

3 Rounds of

5 Push Ups
50 M Sprint
5 Squats
50 M Sprint

rest 30 Secs

Monday 7 PM Class

No Body Showed up due to the heat.

I was so inspired by the guys performance at 6 pm

I did the following workout myself

21-18-15-12-9-6-3

Horizontal Row - BDW
Band Chest Press - Green Band
DB Bicep Curl - 40 lbs db's
Plate Raise - 45 lb plate
Bent Over Barbell Row - 135 barbell
Dips - BDW

Workout took me 36 Minutes to complete!!

I thought I would be wrecked this morning but
other than my Biceps being a bit achy I was all good.

Did my 3 km power walk this morning (38 degrees with the humidex at 9 am)

Monday Night July 5 2010

6 pm Class

we are being hit with a huge heat wave in Ottawa
I think we actually set a record yesterday

so I decided to drop the cardio and give the legs a break

We hit this Upper Body Blitz Yesterday!!

21-18-15-12-9-6-3

Horizontal Row
Band Chest Press
DB Bicep Curl
Plate Raise
Bent Over Barbell Row
Dips

The Boys rocked it!!