Thanks to Wonder Women Fitness

 http://www.phillymag.com/be-well-philly/2013/11/25/bewow-ultimate-pre-thanksgiving-workout/ 

BeWOW: The Ultimate Pre-Thanksgiving Workout

Burpees
Rocking planks
Lunge with overhead press (Do all reps on left, then all reps on right. See explanation below.)
Sit-ups
Dips
Dead lifts
Explanation of exercises
Burpees: Just like an up-down in football. Put your hands on the ground, jump your feet out behind you so you’re in push-up position, hit your chest to the ground, and bring your feet back in, stand up.
Rocking planks: Get into a plank on your elbows and toes. Pressing from your toes, shift your body straight forward and pull your body back. Forward and back is one rep.
Lunge with overhead press: Stand in a split position, left leg forward, holding a dumbbells in each hand at your shoulders, palms facing forward. Drop into a lunge, keeping your knee over the ankle and bending the left leg to 90 degrees. As you drop, press the weights up toward the ceiling. Pause when you’re full extended then return to the starting position. Do all reps with left leg forward, then switch to right leg forward and do all reps.
Sit-up: Lie on your back with feet on the floor and knees bent. Put your hands behind your ears. Without pulling on your neck and using only your abs, lift your shoulders off the mat and come to a full sit-up position. Lie back down slowly.
Dips: Using a bench or a chair, step your legs out a few feet in front of your body. Steady your hands on the bench or chair and, with your back just a few inches from your fingertips, lower your body to the ground. Then raise your body back to the starting position by pushing into the bench or chair. Repeat.
Dead Lifts: Stand with legs shoulder-width apart and dumbbells in hands. Bend knees slightly and lean forward with your arms moving towards the ground, until your back is at a table-top position,. Slowly return to the starting position.

Just a reminder that we are done with Goal Getters for this Fall Session.  Also we were hoping to have Family Fun Night on Nov. 26 but it looks like that won't be happening.  We are looking into doing something in December before the Holidays.  When we get a go on the date, we will be passing info on to the kids.  

Thanks again for letting your child participate in the Fall Session. We had so much fun and it is so exciting to see the kids take some of what we have given them and start to use it in their daily lives.  Monday and Wednesday we did our final assessments and we actually have some students that want us to time them again for plank, pushups.  We told them that 8 weeks would be Jan. 8, so looking forward to see their times. 

Our Spring Session will be starting on March 24, 2014.  The times and places as far as Mon. and Wed. will be the same and we will let you know about Fridays.  

I hope everyone had fun and learned something new.  I will try to keep things on the blog and facebook as far as recipes, exercises and other things that I find helpful.  Good job my Goal Getters! Proud of you all.  

Week 8: Nov. 18 (Mon) Jr. High   Nov. 20 (Wed) South  2:30-4:00

We still have this week of Goal Getters.  NO WE WILL NOT GO ANYWHERE ON FRIDAY NOV. 22.  We were in the evening going to try and go bowling but that was too expensive and we could only get so many lanes, the Y has swim practice and other things going on so we are working on something else that will hopefully take place Nov. 26 from 5:30-8:00.  We will keep you updated. 

TODAY FRIDAY NOV. 15, 2013:  WE WILL BE AT THE YMCA.  PICK UP IS AT 4:30

WEEK 6:

What fun we are having at Goal Getters!!!  The Jr. High worked very hard this week.  We had our 15 minutes of talk and share time and then did our stretches and got ready to move.  This was the workout we did.  Not once did they complain or groan, they all were encouraging each other even when they were tired themselves.  That's what a team does, they do their job and then go and encourage the others. 

5 min.	Warm up at a brisk pace with any cardio machine or activity
	Circuit 1
1 min.	Burpees Squat down and place your hands on the floor next to your feet.  In an explosive movement,  jump feet backwards into a push-up position, jump feet back between hands and stand up.  Add a jump at the end for more intensity, if desired. Repeat for 60 seconds.
1 min.	Front & Reverse Lunge   Holding medium/heavy weights, step the left leg forward into a lunge. Push back to start, lifting the left knee to hip level. Take the left leg back into a reverse lunge and push off the toes to come back to start. Repeat for 30 seconds and switch sides.
1 min.	Pushups On the hands and knees or toes, bend the elbows and lower into a pushup, going as low as you can. Push up without locking the elbows and repeat for 60 seconds, resting briefly if you need to.
1 min.	Press Ups  On your knees, place forearms on the ball.  Straighten the knees and bring the body into a plank position. Hold for 1-2 seconds, lower the knees and repeat for 60 seconds, resting briefly if you need to.
	Repeat Circuit 1
	Circuit 2
1 min.	Rear Lunge with Med Ball Touch Hold a medicine ball overhead and step back into a straight leg lunge with the right leg.  Swing the leg up into a kick while and bring the med ball towards the toe.  Repeat for 30 seconds on each side.
1 min.	Squat Stand with feet hip-width apart and hold your medium or heavy weights over the shoulders or at your sides.  Lower into a squat and push into the heels to stand up.  Repeat for 60 seconds.
1 min.	Dumbbell Double Arm Row Hold medium/heavy weights and bend over, back flat and torso parallel to the floor. Bend the elbows and pull the weights up until the elbows are level with the torso in a rowing motion, contracting the back.  Lower and repeat for 60 seconds.
1 min.	Side Bridge with Hip Drops Lie on your side balanced on the forearm and feet (hips and feet stacked). Holding the torso steady, lower the hip a few inches. Bring the hip up and repeat for 30 seconds on each side.
	Repeat Circuit 2
	Circuit 3
2 min.	Single Arm Squat and Swing Hold a heavy weight (or kettlebell) and squat low, swinging the weight between the knees. Stand up, swinging the weight up overhead. Repeat for 60 seconds on the right and repeat on the left.
1 min	Sliding Side Lunge Put a paper plate under the left foot and hold a heavy weight in the left hand. Keep the weight in the right leg and bend the knee into a squat as you slide the left foot out to the side. Take the weight to the floor if you can. Push back up, sliding the left foot in as you stand. Repeat for 30 seconds on each side.
1 min.	Clean & Press Hold medium weight in front of the thighs and pull the arms up into an upright row. Flip elbows down and weights up so that they're over the shoulders and press the weights overhead. Reverse the process and repeat for 60 seconds.
1 min.	Single Arm Overhead Squat Stand in a wide stance holding light-medium weights.  Take the right arm up, letting the left arm hang between the legs.  Looking up at the right arm (optional) lower into a squat until the thighs are parallel to the floor.  Press back up, keeping the arm up and repeat for 30 seconds on each side.
	Repeat Circuit 3
	Circuit 4
1 min.	Toe Taps to Step   Stand in front of a step or small platform.  Tap the left toe to the step, quickly shift the feet in the air and tap the step with the right toe.  Alternate fast feet for 60 seconds.
1 min	Split Squat Holding medium/heavy weights, prop the left foot on a step or platform behind you. Bend the knees and lower into a lunge (front knee behind the toe). Push through the front heel to stand up and repeat for 30 seconds and then switch sides.
1 min	Hammer Curl with Power Squat Hold medium or heavy weights and swing the weights back slightly as you squat, powering the weights forward into a hammer curl while squatting as low as you can.  Stand up as you lower the weights and repeat for 60 seconds.
1 min	Tricep Kickbacks Stand with feet hip-width apart and bend at the waist until back is parallel to floor holding medium weights.  Pull the elbows up next to torso and extend the arms out behind you, contracting triceps.  Lower and repeat for 60 seconds.
	Repeat Circuit 4

At South we did the same, had our 15 minutes of talk and share and then we also did our stretches and got ready to move.  We played 4 corners, kind of like what you play at the skating rink.

The kids pretended skating forward, backward, and when the whistle was blown they moved to either corner 1,2,3 or 4.  Then a dice was rolled and what ever number it landed on, that corner was SAFE.  The other corners had to do 10 of whatever the dice roller wanted them to do.  Yes, we even did the chicken dance.  After our workout, the kids decided that last week they had toooooo much fun running in school that they wanted to do it again :)  So yep I let them run till their hearts were content.  (I just love the next day at school when I hear them saying to their friends, "Hey, we got to run yesterday in school and Mrs. Schaar even saw us." )



Friday at the Y the kids were allowed to swim the whole time and those who didn't want to swim, they got to hang out with Mr. Nick and play knock-out, dodge ball and other games to keep them moving.  Thank you Mr. Daniel for life-guarding and making it fun for the group, and thanks again Wal-Mart for supplying the snacks for the kids. 

WALKING WILL BEGIN ON MONDAYS AND THURSDAYS FROM 6:00 P.M.-8:00 P.M. AT THE HIGH SCHOOL.  THIS WOULD BE A GOOD FAMILY ACTIVITY TO DO.

Just a few pictures of the 2013 Greenville Goal Getters