Sibling rivalry runs deep in my family of three kids, with me being the middle child!  One younger brother and one older sister.  This Wednesday, my older sister, Michele, hits the age 50 milestone….and while she’ll hate that I’ve publicly announced that, I’m dedicating this week’s WAWA in her honor.

We’ll do fifty, 1-minute exercises as our main set.  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!

The weather will be chilly outside (37 degrees) so join us indoors at The Cornwell Center.

Please be ready to go at 5:40 am!

WORKOUT LOCATION:  The Cornwell Center

WORKOUT TIME:  5:40 am – 6:40 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)
• Jump Rope

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 Rope
• 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 Rope
• 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:

• Flutterkicks
• Wide Arm Pushups
• Jump Squats
• Jumping Rope
• 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