Kappa Kappa Psi Biggest Loser Workouts Week 4

Sunday, July 1st:  Meet at St. John Arena at 11am

  -We will walk to Fred Beekman park where we will run/walk a 1 mile and stop for pull-ups, chin-ups and push-ups, three times.

Monday, July 2nd:  P90X Core Synergistics - Meet at the Band Center at 8pm

Core Workout - Courtesy of Matt Engle

4 Circuits: 30 seconds of each exercise, 45 second break between circuits

Circuit 1

30 sec: Bicycle crunches

30 sec: Full Sit ups

30 sec: Scissor crunches one side

30 sec: Scissor crunches other side

30 sec: Forearm plank side reach

Circuit 2

30 sec: Forearm plank wall crawl

30 sec: Reverse sit ups (leg raises)

30 sec: Reaching crunches

30 sec: Full body crunches

30 sec: Alternate twisting sit ups

Circuit 3

30 sec: Hip dips one side

30 sec: Hip dips other side

30 sec: Forearm plank reach

30 sec: Plank leg raises

30 sec: Leg taps

Circuit 4

30 sec: Russian twists

30 sec: Supreme crunches

30 sec: Side sway

30 sec: Full body crunches

30 sec: Push up wall crawl

Cool Down/Stretch

Wednesday, July 4th:  Day off: Fourth of July

Friday, July 6th:  Meet at the RPAC at 7:15

  - The RPAC Class will be... Indoor Rowing!  If you plan on attending more than one of these classes during the summer I'm going to nicely ask you bring $10 to one of them.  That is $10 TOTAL, for the entire summer.  Just once, one time only, bring $10.  Then you will be covered.


ONCE AGAIN, YOU DO NOT NEED TO HAVE YOUR BUCKID ACTIVATED TO DO THE CLASSES.

Saturday, July 7th: CHALLENGE #3  Meet at stadium at Noon

Challenge #2 will be Kickball

Schoolyard style... oh ya.  We will do this for real

For Vigor!

* There will be absolutely no vomiting on my watch.  If you feel so fatigued that you cannot possibly go on, stop or slow way down until you feel okay again.  I am serious I will be pissed if you throw up, it's not good for you and no one wants to see/smell that (trust. me.)