We’ve all heard the old saying….”Fifty is the new….<insert some lower age>…..”.  This week’s WAWA is all about the number 50…but in this case, there’s no lowering of that number!  YES….50 is 50….plain and simple!  We’ll do fifty, 1-minute exercises as our main set this week.  There will be five groups of 10 exercises; 9 are non-running and the 10th will always be jogging around the basketball court for 1 minute!

But, besides all that….I’m happy to have an INDOOR exercise session this week!  Thanks to The Cornwell Center for allowing us some space this week instead of braving the chilly temperatures outdoors!  Several of you are already Cornwell members.  For those who are not, please sign in at the front desk as a free “guest”.  Meet on the basketball court on the lower level after your check in at the main lobby desk.

Please be ready to go at 5:30 am!

WORKOUT LOCATION:  The Cornwell Center

WORKOUT TIME:  5:30 am

WARMUP:

-Ballistic stretching

-3 laps around the upper track

THE WORKOUT:

Each exercise is 1 minute each!  No rest between groupings.  Once we start, we won’t stop until 50 minutes later!

Equipment needed:

• Exercise ball (large)
• Exercise ball (small)
• Medium dumbbells (2)
• Sliding Discs (2)

Group 1:

• Squats
• Overhead dumbbell press
• Squat Push Press
• Right leg stationary lunge
• Left leg stationary lunge
• Mountain Climbers
• Regular Push Ups
• Bicep dumbell curls
• Jumping Jacks
• 1 min run around basketball court

Group 2:

• Tricep dumbbell kickbacks
• Flutter kicks
• Scissor kicks
• V-ups
• Sliding disc pushups, right side
• Sliding disc pushups, left side
• Double-ball jackknife
• Side plank and crunch
• Plank
• 1 min run around basketball court

Group 3:

• Jumping Jacks
• Calf raises with dumbbells
• Bent over rows with dumbbells
• Right single leg balance and touch
• Left single leg balance and touch
• Outstretched Plank with Discs
• Criss-cross Floor Jacks with Discs
• Exercise Ball Crunches
• Burpees
• 1 min run around basketball court

Group 4:

• Russian Twists with Small Exercise Ball
• Right Side Plank
• Left Side Plank
• Bicycle Crunches
• Overhead Circles with dumbbells
• Cross-Country Skier with Discs
• Plank with Knees to Opposite Elbows
• Bent over butterflies with dumbbells
• Alternating Bench Step Ups
• 1 min run around basketball court

Group 5:

• Roly-Poly
• Flutterkicks
• Wide Arm Pushups
• Jump Squats
• Right Side Plank with Hip Drop
• Left Side Plank with Hip Drop
• Bicep Curls with Dumbbells
• Overhead Circles with dumbbells, clockwise
• Overhead Circles with dumbbells, counter-clockwise
• 1 min run around basketball court

COOL-DOWN and DEVOTION:

DEVOTION LEADER:  Mike Lenhart

WORKOUT LEADER:  Mike Lenhart