Labor Day Werk It!

EGF Werkin’ It on Labor Day

Warm up 5-10 minutes! You can walk for a few minutes then do about 30 seconds of the following:

Hamstring curls, alternating knees up, arm circles, jumping jacks, squats, alternating forward lunges, speed skaters, etc

**This is a partner/team workout but if you are doing it on your own, you will just alternate back and forth each round**

Campers will grab a partner and alternate through each challenge!   Pick one challenge and get started! Do as many as you have time for!!! Have fun and WERK IT on Labor Day!!

Each challenge will work in this format:

Partner A does exercise 1, Partner B does exercise 2, Partner A does exercise 3, and then A and B do exercise 4 together. Then next round Partner B does exercise 1, Partner A does exercise 2, Partner B does exercise 3 and then A and B do exercise 4 together. The reps stay the same for exercises 1, 2, and 3. Exercise 4 builds by 1 each round until partners get to 10 (so round 1 do 1 rep of exercise 4 then round 2 do 2 reps of exercise 4, round 3 do 3 reps of exercise 4, etc all the way to 10)

Circuit One

1 – Push ups x 5

2 – Squats x 10

3 – Sit ups x 15

4 – Burpees (together – add 1 rep each round to 10)

Circuit Two

1 – Tricep dips x 5

2 – Lunges x 10

3 – Plie squats or jumps x 10

4 – Mtn Climbers sets (together – add 1 set each round to 10)

Circuit Three

1 – Bicycle abs sets x 5

2 – Speed skaters x 10

3 – Plank jacks x 15

4 – Air jacks (together – add 1 rep each round to 10)

Circuit Four

1 – Glute bridges x 5

2 – Plank hip dip x 10

3 – V sit side to side taps sets x 15

4 – Superman lifts (together – add 1 rep each round to 10)

Finish with a 5 minute stretch and ENJOY THE REST OF YOUR DAY!