Day 44 / WOD

WARM-UP:  

10 Push-ups, 15 Squats, 20 Jacks. Stretch.

WORKOUT:

- Swim ¼ - ½ mile

- 30 MINUTES OF LOWER BODY EXERCISES

- 50 ROCKING CHAIRS

Sit on floor, knees bent, feet apart. Hands are extended overhead. Lean back as far as you can keeping your feet on the floor, return = 1 rep. Keep this in a fluid motion as if in a rocking chair.

- 30 HALF CRUNCHES

Lie on back. Knees bent, feet 12 inches apart. Hands behind head. Come up, but on;y half way, return = 1 rep.

- 40 DUMBBELL ‘TICK-TOCKS’

Stand feet together. Bend to the right, back to center, then to the left, center = 1 rep.

- 30 DOUBLE LEG ISOLATIONS

Lay on back. Arms extended and at your sides throughout movement. Feet together. Lift feet so thighs are vertical to ceiling, then extend feet out as far as you can keeping the small of your back intact with floor = 1 rep. Small isolated movement.

- 20 HANGING KNEE RAISE TO ELBOWS

RUN 1 MILE. COOL DOWN. STRETCH.