News From The Point

Warm up

• Active Dynamic Warm-up

Workout 

Part 1

3 Rounds

• 10 Windmills (each side)
• 15 Clamshells (each side)
• 20 Frog pumps

Part 2

3 Rounds

• 10 Seesaws
• 15 “Stir the pot” on a ball (each side)
• 20 second side plank (each side)

Part 3

• 50 Sit-ups
• 50 Hip thrusts

Cardio – Sit Out Tabata 

Remember, tabata workouts are :20 seconds of work and :10 seconds of rest for 8 rounds. We recommend grabbing a timer. 

Get as many sit-out  repetitions in as possible during each round of work! Count the total number of reps across the 8 rounds. 

FITNESS CHALLENGE

Wall Sits! On day one, hold a wall sit  as long as you can. Do a wall sit everyday for the next week and try to add 5-10 seconds on each day! 

Cream of Broccoli Soup (PDF)

1 lb Margarine
2.5 lbs Broccoli Crowns
1 cups White Onions Pureed
1 gallon Chicken Broth
1 cup Flour (Rice Flour)
1 pint heavy cream
3 cups Shredded Cheddar Cheese
2 Tbsp Granulated Onion
2 tsp White Pepper

1. Chop broccoli in food processor reserving some florets
2. Melt margarine in large pot, cook chopped broccoli until tender
3. Add flour and cook 5 minutes constantly stirring
4. Add broth, cheese, heavy cream, onions, broccoli florets, granulated onion, white pepper and cook about 20 minutes. Soup will thicken

After all of our weekly workouts and the start of the 5K training, we thought it would be wise to encourage a little stretching. Two of our amazing gymnastics coaches, Kat and Kerrie, walk us through several stretches to help keep us limber!

Warm up

• Animal Movements

Workout 

Part 1

3 Rounds

• 12 S/L Squat Touch Down
• 12 Bent Rows

Part 2

3 Rounds

• 12 Lateral Lunge
• 12 Prone “U & W” Reaches

Part 3

4 Rounds

• 5 Overhead Squat

Cardio – Mountain Climber Tabata 

Remember, tabata workouts are :20 seconds of work and :10 seconds of rest for 8 rounds. We recommend grabbing a timer. 

Get as many mountain climber repetitions in as possible during each round of work! Count the total number of reps across the 8 rounds. 

FITNESS CHALLENGE

Weekly Challenges will continue next week!