First, start networking. We simply talked about exercising, initially. This led to discussions of individual goals, possible times we would be able to meet together, and where we could go. Since many of the women have young children, either not in school or are home schooled, we chose a safe, shaded park in the middle of all of us. We each bring our own dumbbells and sometimes jump ropes and medicine balls.
We meet twice a week for an hour. While the kids play, we do a variety of plyometrics (explosive, power moves), cardiovascular exercises (jogging/running), strength movements (incorporating dumbbells), and core exercises (abs and lower back). Here is a sample plyometrics workout for the first day:
- warm-up by doing short distance, low intensity movements. Use a cone or landmark about 50 feet ahead as turn around point. 1/4 speed jog down and back x 2. 1/2 speed jog x 2. High knees down and butt kicks back. Skip for height down and back. Skip for speed. Side shuffle down. Grape vine back. 3/4 speed jog down and back x 4. Done. (I purposely do not add stretching here. Studies show that it is ineffectual at the beginning of a workout and it can actually cause damage- wait until the cool-down)
- scissor kicks- jump each time for height, explode up, switch legs in air, and land softly (be sure to move arms) x 20
- ski jumps- jump for height and distance (side to side), land softly x 20
- squat thrusts- place hands on ground in front of feet, push out to push-up position, tuck legs back (by hands again), and stand up x 20
- squat jumps- squat down low and explode up x 20
- cool down- start bringing heart rate back down with 1/4 speed jog to cone and back
- crunches- lay flat on back, tuck heels of feet as close to buttocks as possible, place hands on thighs, slide hands up while curling torso off ground x 20
- back extensions- roll over onto stomach, clasp hands together (behind back and rest them on buttocks), keep toes touching ground at all times, raise torso off ground (squeezing lower back), and back down x 20
- push-ups x 20
- work up to 3 full sets of 20 each of core exercises (crunches, back extensions, and push-ups)
- stretch
Now for the second workout: strength.
- warm-up the same as before
- squats- dumbbells at sides (hip, knee, ankle alignment) x 10 for 3 sets
- park bench step ups- step up and back down with dumbbells at sides for 10 on each leg (3 sets)
- reverse lunges- take a large step back (with feet in hip, knee, ankle alignment) on one leg, squat down into lunge and explode back to start position for 10 on each leg (3 sets)
- walking lunges for 3 sets
- super set arms- biceps curls x 10, bench dips x 10, bent over rows x 10, push ups x 10, and shoulder presses x 10. Do a set of each without stopping, rest, then repeat for 3 full sets.
- cool down- same as before, making sure to add core exercises as well and stretch at the end
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