STABL Medley

 

STABL = (shoulders,triceps, abs, biceps and legs)

Class does reps in unison on trainers count:

Shoulder Medley - 3 rounds

           20 front raises 15/20
           20 upright row 15/20
           20 OH press 15/20

Triceps Medley - 3 rounds

            10 narrow push-ups  BW
            20 skull crushers 15/20           
            20 OH French press 15/20

Ab Medley - 3 rounds

            20 situps 
            20 R side ups 
            20 L side ups            
            20 Superman back ext's 

Biceps 21’s - 3 rounds   (see demo)      

            7 bottom to half 15/20
            7 half to full 15/20
            7 full 15/20

Legs Medley -3 rounds

            20 BTB squats 
            20 alternating lunge switches
            20 single leg DL 15/20

Post Rx to comments!
This workout will be a LONG one.  Please be a little early. Workouts will start precisely on time.

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We've been pounding your pushers this week.  Hard.  Some of you may need a break (Vet's ignore).  If you find you are overly sore in your chest & shoulders from the events of this week - skip the pushups portion of this workout.   

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Oct. 7 we begin a new OHC (Optimal Health Challenge).  It is a "Skin in the Game" challenge.  Not reaching your stated goal = PAIN (read: $).  We usually like positive reinforcement, but sometimes this kind of thing is the best motivator.  And it has been a LONG summer.  A couple of us have let things slip a little.  It is time to get back into it.  Full details on the challenge coming in Monday's (Sept. 30) post.    

For the GPP OHC we will require you to state a nutritional goal.  My friend Janetha (she's a peep) is doing a cool challenge that you could do along side this one.  Here is a blurb from her:

"Are you looking for a little motivation to get healthy (and hot!) before the holidays? Maybe in need of a little accountability? Meals & moves is hosting the Holiday Hustle, a 24-Day challenge that consists of a 10-day cleanse followed by a 14 day max-phase that provides supplementation and a meal plan, designed to help you drop pounds, break through plateaus, and get you ten steps closer to optimal health. The challenge can be done in conjunction with your regular GPP programming! The best part is that there is over $1200 in cash and prizes to be awarded to participants. Click HERE to get the details and sign up!  Get Super-Fit before the holidays hit!" 

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Holy Schnike!!  (Candice)