Core
All team members must hold a plank for 30 seconds.
Woo Hoo!
Tiny arm circles for 1 minute.
Awesome!
Frog Jumps! Everyone dos 10 frog jumps. Hands must touch the ground!
Ribbit!
One leg lift. Lift up right leg with knee bent, arms held out at side. Hold for 30 seconds. Repeat for other leg.
Super duper!
Full jumping jacks - 25!
First class!
All team members must do 25 crunches.
Way to go!
Everyone does 15 dips (use the benches)
Great!
10 Lunges on each side. Knee must almost touch the ground!
Keep it up!
Tree pose. Right foot placed on inside of left leg. Hold for 30 seconds. Switch sides and repeat.
Nice balancing!
High knees - one minute!
Splendid!
All team members must do flutter kicks for 30 seconds (no dropping your legs!)
Super!
Push up time! Everyone must do 15 good push ups!
Wonderful!
Plié - Heels together, toes pointed out. Bend knees, keeping heels on floor. Do 30.
Wonderful!
Airplane pose: Stand on one leg, the rest of your body is parallel to the ground. Hold for 20 seconds.
Superb!
Jump turns - 15 of them!
Admirable!
Supermans!!! Hold for 45 seconds!
One armed "Reach for the Sky"! Get into push up position, reach one arm to the sky. Switch arms. Repeat 10 times each side.
You rock!
Squats - Let's do 20! Remember to make sure your thighs are parallel to the ground.
Totally fabulous!
One foot leg planks: In push up position, lift opposite leg and arm. Hold for 15 seconds.
Marvelous!
Sprints - length of gym four times!
Brilliant!
Push up position shoulder touches. Alternate shoulders. Do 10 touches on each side.
You are so strong!!
Crab walk the width of the gym and back.
Oh Yeah!
Yoga sits - Cross right leg over left knee and move to sitting position. Hold for 20 seconds. Switch legs and repeat.
Wow!!
Tip toes: Hold yourself up on your tiptoes for 1 minute.
Tip Top!
Burpies with push ups - 20!
Wicked!