Session 2 enrolling NOW

Each GymWOW session is for 2 weeks.

Why? I know the summer months can be very busy and many people go out of town. This gives you the opportunity to look ahead and see what days you will be "in town". Then, you can return for the next session and pick up where you left off! I strongly recommend enrolling for each session that you can attend a majority of the classes.

Session #2 Dates are as follows:

June 27 - Monday 6-7am
June 29 - Wednesday 6-7am
July 6 - Wednesday 6-7am
July 8 - Friday 6-7am

Cost: $20 for the full 2 week session
Location: Falls Valley Elementary School - Idaho Falls, ID

To enroll: email - gymwow@gmail.com or go on facebook to GymWOW

ENROLL NOW!

Next Session begins June 14 2011

Classes dates for this session: June 14 (Tuesday) 6-7am

June 17 (Friday) 6-7am

June 21 (Tuesday) 6-7am

June 23 (Thursday) 6-7am

Sessions are 2 times a week for 2 weeks - $20 total (includes 4 sessions and GymWOW bands for each goal completed)

Email gymwow@gmail.com, send me a facebook message or respond to this post to enroll

Sessions will be located at Falls Valley School Park in Idaho Falls.

GET OUTDOORS and REACH YOUR GOALS!

GymWOW video

Weekend GymWOW homework

Choose ONE for each day this weekend:(Friday, Saturday, Sunday)

1. Strength Day:

UPPER BODY: burpees, spiderman push-ups, plank to push up, tricep dips (off a chair or park bench) 12 each - 3 times

LOWER BODY: squats, squat jumps, leg raises each leg- 12 each - 3 times

20 minutes cardio - Alternate - jog in place, jumping jacks, jump rope, high knees (20 sec intervals each - give yourself 10 sec break in between sets)

2. Cardio day: 60 minutes of cardio. (bike, run, jog, dance) This can be broken into 2 - 30 minute sessions.

3. Rest day: FINALLY! You deserved it!

PUSH-UPS everyday?

Question...is it beneficial to do push ups everyday?

You can read about it here. It is OK to do push ups daily if you are doing a "moderate" amount of push-ups. If you are pushing yourself to doing "push-ups to failure" and working the muscles hard...give them 48 hours rest. If you want to take a break from push-ups - hold plank on your elbows. Then, push your toes forward and you will feel it in your core.

I hope this information helps. On the days that your muscles are fatigued/sore....rest that muscle group - work a different muscle group or only do cardio. Also, make sure to take one day a week (Saturday or Sunday) for rest!

Keep up the good work!

Day 2 - Homework

GymWOW homework for Tuesday - Day 2

Cardio

(at least 40 minutes-jog, run, fast walk)

*try to sprint (push yourself beyond "regular speed" for 20 sec intervals every 5 min.)

Strength

Plank to Push-up (10 w/each arm leading then switch - 2 times)

hold plank on elbows with leg kicks 10 each leg then switch - 2 times)

Lunges (20 each leg - 3 times)

*Remember to track in your GymWOW books your food intake and your exercise everyday.

See you WEDNESDAY 7pm @Community Park for the next session.

Are you Ready?!

GymWOW session #1 (only 2 weeks) starts on MONDAY @ 7pm at Community Park in Idaho Falls. I will be there 10 minutes early to meet everyone. See you tomorrow!