DAY 14

happy MEMORIAL day!

Quote to memorize:

Bringing in a new exercise today that I dare you guys to try! 

The COSSACK SQUAT! 

Whooo hoooo!! Today was an active rest day for me, but I made an alternative work out if you guys would rather that!! I Kayaked, ((worked out those shoulders and triceps)) and played some kick around soccer. Unfortunately I turned red as a lobster so it's time to break out that goopy green aloe :p I hope everyone's memorial day was wonderful and that you got to see friends and family!!

Now, here is a superb work out that will for sure get your blood pumpin' and your back sweatin'!!


WARM UP: 50 Jumping Jacks-25 Front Lunges each leg-15 push ups



5 Sets of the following:


10 Frog Jumps ( Get low, and spring forward!)
45 Second wall sit ( Sit level with your knees)
45 Calf raises (15 toes pointed forward, 15 toes pointed inward and 15 with toes pointed out ward. On stairs.)
5 Pistols each leg
Cossack Squats (25lb held to chest, stay low, chest up.


Finish with a good hard 15 minute run.


Relax, Stretch and remember to have a water bottle EVERY WHERE YOU GO. It's a must have for an active athlete like yourself.


COSSACK SQUAT!:






You're body is a high-performance machine. It is a Ferrari. Some people fuel their hot-rod machines on water or regular gas, but the thing is they destroy their engines. And the car can't run like it's supposed to. But if you take care of your Ferrari, fueling it with the proper top-level gasoline, it will run like it was made to...JUST LIKE OUR BODIES.
-thoughts from RUSS JOY.