June and July 2010

1. When you complete June, begin again but keep your runs at 3 miles or more!!  June and July 2010

2. Warm-up, cool-down and stretch! • Triceps push-ups – regular push-up position except place hands together in triangle (with thumbs and first finger). • Wide push-ups – regular push-up except place hand wider than shoulders. • Bottom kickers – get on hands and knees; one leg should have thigh parallel to the floor; kick upwards with that leg and squeeze your glutes! Repeat on other leg. • Squat leaps – do a squat then jump up as high as possible! • Atomic sit-ups – lie on back; hands behind head; raise feet 6 inches off floor; keep legs slightly bent; perform sit-up while raising legs; touch elbows to knees and slowly lower back to start; feet should not touch floor! • Side crunches – lie on side; one arm on floor and one on head; now raise up without pulling on head; slowly lower to start. • Reverse crunch – lie on floor; legs crossed and raised off floor; slowly bring knees back to chest; slowly move back to start position. • Flutterkicks – lie on back; place hands under bottom; legs 6 inches off floor; legs straight (not locked); raise one leg at a time and switch. • Reverse Flutterkicks – lie on stomach; lift legs off the floor one at a time - almost like swimming! • ALWAYSwarm-up and stretch and cool-down and stretch EVERY day!!  • Warm-ups (5 minutes): walk; run in place; jumping jacks; jumping rope; biking; or stair climbing • Stretches: butterfly; lunge to front; lunge to side; cross right over left; cross left over right; sit and reach stretch • Cool-down (5 minutes): walk slowly; breathe in nose and out mouth (hands on head if you ran!) Weekend Activity Build the Family Obstacle Course and have fun competing against your family on the weekends!! Exercise descriptions • Dive bombers – start in push-up position except hands and feet are wider than shoulders and bottom is raised. Lower to floor, stretch chest up, go back to push-up position and then to start position. • 8 count body builders – 1 – squat; 2 – thrust legs straight back; 3 – lower to a push-up; 4 – push back up; 5 – kick feet apart; 6- bring feet back together; 7 – pull back to squat; 8 – stand up. • Sets and Reps • Always try to do 3 sets of each exercise – if it is too difficult drop to 2. • Begin with 10 reps; as they get easier increase to 12; then 15; and continue by 5’s!