getting READY FOR THE RUMBLE<> WOMEN'S PHX MUD RUN 2013!

WOMEN'S MUD RUN 2/2013

The craziness of Thanksgiving is over,  let's plan your workouts so you can spend your time bringing the holiday cheer and getting ready for the MUD RUN <><><> FEB 2013 !!

PLEASE LET ME KNOW UR CAN'T DO'S ..SO I CAN MODIFY FOR U!!!!!

Workout #1: Accumulator

Today is the day to race against yourself and see your fitness gains throughout the past month.

Warm Up:
5 minutes minimum easy working to moderate effort on treadmill or elliptical

Main Set:
Start by completing one rep of each exercise for the first round, then two reps of each exercise for the second round, then three reps of each exercise for the third round and so on until you hit a total of ten reps for each round.  Keep track of your time from when you start the first round until you finish with the last round - strive to beat your previous times!
Prone Cobra
Modified V Ups
Step Back Lunge with OH Hold (each side)
Inch Worm to Push Up
Squat Arm Curls
Tuck Jumps

Cool Down: 
5 minutes moderate to easy effort on treadmill or elliptical, then Standing Chest Stretch and Hamstring, Inner Thigh, Quad Stretch.

Please visit the exercise list to watch the how-to videos. http://bit.ly/T1sqFl

Workout #2: Irresistible Force

Warm Up: 
5 minutes minimum walking or running
Prone Cobra: 10 reps
Side Plank with Leg Lift: 8 reps each side
Basketball Lunge to Press:  60 seconds

Circuit 1:
(Three times through)
Box Blasts:  12 reps
Pull Up Progression:  10 reps (at whatever level you are at)
Opposite Arm and Leg V-Up:  10 reps each

Circuit 2:
(Two times through)
Bear Crawl:  60 seconds
Shoulder Press to Glute Extension:  8 reps per leg (16 total for arms)
Squat Arm Curls: 12 reps
Dips: 15 reps
Around the World Lunge:  4 times all the way around the world

Cool Down:
Flow through Chaturanga 3 times then.  Walk or Jog for 5 min.

Please visit the exercise list to watch the how-to videos. http://bit.ly/T1sqFl

Workout #3: Queen Machine

Warm Up: 
5 minutes minimum walking or running
Spiderman Plank:  60 seconds
Around the World Lunges:  3 times each leg

Circuit:
Perform each movement for 30 seconds, go right into the next movement.  At the end of the circuit rest 1 minute.  Repeat the circuit 4 times.
Walkout Push Up to Swivel
High Knee Run
Ski Jump to Cross Back Lunge
Plank Row to Burpee
Dips
Suitcases

Cool Down: 
Cat Stretch
Pretzel Stretch
Hamstring, Inner Thigh, Quad Stretch-Walk or jog easy for 5 minutes.

START A LITTLE AT A TIME..NOT ALL OF THESE...JUST START !!! FOR ME!!!! 

______________________________