Week Two Workout One

I'm going to keep posting it by week and day, but remember that everything can be mixed and matched within reason.

Here's the reasonable part: If anyone is actually reading this blog.  Look for the patterns.  What is worked in what order.  Let your muscles relax and repair.  Sore is OK, pain is not.  At least in my opinion, and hey, it's my blog.

Mr. Erbst works us hard, but he builds the reps and weight up, not just "Here, lift this."  He's a great teacher and a wonderful motivator.  Thanks for doing this for us Mr. Erbst!

On to the workout:

Leg and Stomach

1.  Calf Stretch
     a.  4 sets of 15 reps
2.  Partner snowmobile stretch
     a.  4 sets of 30 seconds with 5 second hold

3.  Partner Broomhandle legouts with bicycle for rest

     a.  3 set of 1 minute each

4.  Partner Squats with Partner Twists

     a.  4 sets of 30 seconds each 60 reps on twists average.

5.  Partner running in place - timed

     a.  switch on the whistle

6.  Medicine Ball Circle

      a.  2 people in the middle, two balls.

7.  4 corner ball drill

Explanations:

Calf stretch - on a stair, or boards, or a step, put your toes on the board.  Put your legs down to stretch the calf.  Raise up.  We do that until we can't.

Partner Snowmobile Stretch - old snowmobile belts with athletic tape around two opposite parts.  You grab those parts with your feel touching.  One person pulls, the other is stretched.  Go back and forth.  When you pull, if you can keep your back straight and just pull back your arms, you get a double workout.

Broomhandle legouts - You lay down with the partners heads by each other, your feet pointing out in opposite directions.  Both of you grab the handle of the broomstick.  Put your legs out, pull your legs in.  Lots of variations on this.  Bicycles, Leg up and downs.

Partner twists:  Again with the broomhandle, you stand opposite your partner and get the distance right so you don't smack each other with the stick.  Twist and meet in the middle, go back and forth.  Switch legs that you are in the 60/40 stance once in awhile to gain coordination on both sides.

Partner squats: You're beginning to love and hate the broomstick.  Grab that puppy and go into a squat at the same time.  Use the broom handle to leverage so you think your legs aren't working as hard.  They are.

Partner running in place - Put your hands on your partner's shoulders.  They put their hands about leg level.  Run in place, trying to get your knees up to their hands.  This is a timed event.  We got up to 40 seconds that night, and have progressed to one minute since then.

Medicine ball circle - FUN!!!  Feels like play, not work.  Two people get in the middle, and throw that ball around.

Four corners:  We had four people in four corners.  This is tough to describe.  Starts in one corner.  Throw the ball, run to the end of the line at the next corner.  Keeps going in a circle, sometimes changing directions.  Sometimes adds in another ball.  Challenging, but still FUN.

I am NOT an exercise guru.  I'm posting the workouts for the people that go to these workouts.  If people out there decide to try these, like with all exercise, know what you're doing, and don't hurt yourself!