TODAY'S WORK-OUT

KEEP IT MOVIN'

Run 2 miles, sprinting distance between every other telephone wire (or other land marker)
10 Tricep Push-ups
20 Chest Push-ups

BODY BONUS:
Do 3 rounds of Push-up variations
Do 3 rounds of Squats - 1 round between each Push-up round
 

TODAY'S WORK-OUT

WARM-UP
5 minute Walk

WORK-OUT
5 ROUNDS
10 Pull-ups
10 Burpees (down w/tricep push-up, up w/jump)

BODY BONUS
Set(s) of the following free-weight exercises (you choose weight & reps):
Bicep Curl
Tricep Dip from Leg Raise Station
Shoulder Press
Bent-over Reverse Fly (Rear Delts, Traps, & Rhomboids)
Bent-over Tricep Kickback
Bent-over Row (Rhomboid Squeeze)
Straight Leg Lift on Leg Raise Station
Squat/Deadlift Combination with Trap Bar
Push/Jerk Press (shoulder press) with Bar

COOL-DOWN
5 minute Walk

TODAY'S WORK-OUT

Run 1/2 mile or 800 meters
50 air squats - feet/legs shoulder width apart

Run 1/2 mile or 800 meters
50 air squats - feet/legs close together, but not quite touching

Run 1/2 mile or 800 meters
50 air squats - Plie - feet/legs out wide

Run 1/2 mile or 800 meters
20 air squats of each style performed above

Run 1/2 mile or 800 meters

Perform 20 each of 5 different types of abdominal exercises - get creative (crunch, reverse crunch, lying on side oblique crunch & alternate, etc)

Note:
While performing squats: start in an upright position with feet/legs positioned as assigned above, butt pushes back as if going to sit in a chair, chest is lifted and be sure to always keep knees above toes, but never beyond toes, while knees are bent.

BONUS FOR YOUR BODY:
Perform 20 each of 3-5 various types of push-ups: arms/hands wide for chest push-up, arms/hands narrow for tricep push-up; alternate legs & feet together and then apart; put arms on a step/riser, then try feet on a step/riser.

GREAT WORK-OUT, GREAT JOB!!!

NUVIACAFE Instant Coffee packets

NUVIACAFE INSTANT COFFEE is super delicious! And the pocket-sized packets are so handy, you can take them anywhere!

I have never been much of a coffee drinker, especially not BLACK coffee. However, when I tried Nuviacafe's instant coffee, I was amazed at the authentic, rich flavor, and with a little stevia, I sweetened it up (not too much - really doesn't need it). 

It contains cancer-fighting antioxidants from Pomegranate Extract, Ganoderma Extract and African Mango Seed Extract. 

Check out more information on their website: http://www.nuviacafe.com/

Honey Pumpkin Mask

1 Can (15 oz) pumpkin

1 egg, beaten

1/4 C raw honey

Opt: 1/8 tsp olive oil (dry skin) OR 

         apple cider vinegar (oily skin)

Mix together ingredients and apply to forehead, cheeks, nose and chin. 

Leave on for 15 minutes and rinse away. 

-from www.vitacost.com