aloha Friday wow (workout of the week)

It’s my Birthday month and I officially turned 4 decades old on the 26th! I definitely do not feel 40 years old! What does that even mean?

Do I need to stop listening to rap music with explicit lyrics?

Must I give up my sexy and tight clothing? 

Will the gas station guys start calling me Aunty? (OMG, I die, I die)

birthday dinner with Lekeli while listening to hip hop while wearing my sexy tight clothes hahaha

I’m gonna fight it every step of the way. I will continue my bi-yearly Botox treatments and maybe even look into that expensive shit called La Mer all the celebs swear by.

BUT, DID YOU HEAR ABOUT this AMAZING anti-aging concoction our 2CW-HI Athletes are raving about?

My peeps are all jumping on the band wagon and the BEST PART? It’s absolutely FREE! Wanna know, huh, wanna know?

It’s called nutrition and exercise! Do it on your own, when you can, at your own pace! 

Here’s this week’s WOW!

Gunnar Peterson’s Workout Challenge

Side Lunge with Weights

A Holding one dumbbell in each hand, feet hip width apart, step to the right to a lunge position with arms at side.

B Push off of the right foot back to starting position and repeat on the left. That’s one rep. Do 6-10 reps per side for a total of 12-20 reps.

Ball Bridge

A While lying on back, arms at sides, place feet on an exercise ball, knees bent to tabletop position.

B Pushing through the heel, lift body into a bridge position, engaging the core and glutes. Lower body to starting position. That’s one rep. Do 12-15 reps. To make it more challenging, try them one-legged.

Shoulder Press with Ab Rotation

A Holding one dumbbell in each hand, feet hip width apart, start with arms at 90-degree angle. In a fluid motion, rotate to right (pivoting on the left toe).

B Press dumbbells above head. Lower dumbbells and return to starting position. Repeat on the left side. That’s one rep. Do 6-8 reps per side.

Bicycle Crunch

A While lying on back, place hands behind head (without interlocking fingers). Raise head and shoulders off the ground and raise legs parallel to the ground keeping calves low and level.

B Engaging the abs, twist right elbow to left knee, while keeping right leg extended (remember to keep that leg low!). Repeat on the other side, twisting left elbow to right knee. Do 30-50 total reps.

Follow up with some cardio using this great 8-minute fat burning workout!

Or meet our group every Wednesday morning at Roosevelt High School Track!

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