02/14/2021
Nicholas, Jasmine and Vanessa
Workout time
FreeWillFitness
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Instructing group fitness classes, water aerobics, and personal training Everything in life is a choice, even inaction. FreeWill Fitness. It’s your choice.
FreeWill Fitness wants you to make better choices concerning your health and your fitness.
Today’s results of our family challenge.
Participants(Jasmine, Vanessa, William and Quintina)
From 10 am to 4:30 pm every 30 minutes.
10 push-ups
20 squats
30 mountain climbers
30 crunches or sit-ups
Winner, drumroll please, William!!!
140 push-ups
280 squats
420 mountain climbers
420 crunches or sit-ups
Workout for Monday
Walk 2 to 5 miles(make a flat course and record your time. This will be your Monday workout) the goal is to improve on your time as weeks go buy.
Stretch
Workout for Tuesday
Warmups:
50 jacks
10 bending reaches
10 knee crescents
10 walkouts
10 cherry pickups
Workout 1: 3 rounds
4 minutes of squats
3 min of mountain climbers
2 min of pushups
1 min of bicycles
2 min break
Workout 2: 3 rounds
2 min Ladder climbs
1 min Weighted curls
1 min rest
Stretch
Workout for Wednesday
Walk 2 to 5 miles(make a hill course and record your time. This will be your Wednesday workout) the goal is to improve on your time as weeks go buy.
Thursday
Rest ( if needed)
If not 🙂
Choose 1 hour of the day to do 30 to 50 sit-ups every 10 minutes for that hour.
Friday
2 rounds each: rest it to 90 seconds.
-10 squat press
2 min high knee March
-15 curls
Air squats 2 minutes
-15 around the world
Military crawl 2 minutes
-15 dive bombers .
Back lunges 2 minutes
-15 alligator push-ups
side lunges. 2 mins
-20 bicycles
Fire hydrants 1 min each side
Saturday
stretch
Sunday
Church but if you skip your online service then 10 hill sprints or 15 sprint up a flight of steps.
Enjoy!!!
Will
04/20/2020
It’s time to get the family in shape!!!
Workout as a family.
1. Plan doable workouts for everyone.
2. Competition is motivation
3. Talk playful smack.
4. Have small prizes for the winners
5. Keep everyone motivated.
6. Most important “HAVE FUN”
08/28/2019
Getting the baby started early
08/27/2019
Getting the baby started early
07/31/2019
Thanks for a great first month Trinity Center. August sessions start tomorrow!
07/23/2019
Aqua Fit is low impact, high intensity. Thanks for the hard work this morning. See you in the pool on Thursday.
07/23/2019
07/14/2019
What a weekend. Sat bootcamp and private event. How're you staying fit this summer?
07/09/2019
Did you miss this morning’s class? We're back in the pool on Thurs. 8:30AM sharp.
07/08/2019
Our first session of AquaFit water aerobics starts tomorrow at the Trinity Center. Save time and $$ by registering online at www.fw-fitness.com/trinity
If registering onsite, come 15 mins early. We start at 8:30AM sharp.
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Washington D.C., DC