how to do a crossfit workout at home - one good thing by jillee

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january 6 2014

HOW TO DO A CROSSFIT WORKOUT ATHOME

OKhellipnow that the holidayrsquos are overhellipand we have a few days of the New Year under our

belthellipitrsquos time to get serious about those New Yearrsquos resolutions Even though I donrsquot

normally make a big deal over resolutions I do think that a new year can give us a mental

kick start to make some changes for the better

In an effort to help us all make those changes Irsquom calling this week ldquoNew Year New Yourdquo

For the next five days wersquore going to focus on the TOP FIVE New Yearrsquos resolutions that

people make and give you lots of great ideas on how to achieve them

Surveyrsquos show that the Top 5 New Yearrsquos Resolutions are weight loss being more

organized breaking bad habits budgeting and living life to the fullest

Today wersquore focusing on weight loss and a new fitness craze that seems to be taking the

world by stormhellipCrossFit My daughter-in-law amp assistant Kaitlyn and my son Erik are

California girl transplanted and blooming in Utah In

recovery and loving life

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WANT EVEN MORE GOOD THINGS

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HUGE believers in this particular form of exercise so we thought we would explore it a

little furtherhellipfor MY sake as well as yours

Please welcome McCall of CrossFit Vaporhellipwho is guest posting today and is going to tell

us why she LOVES CrossFit and how to do a simple CrossFit routine at home

McCall and her husband amp CrossFit partner JarenMcCall and her husband amp CrossFit partner Jaren

Hi EveryonehellipIrsquom McCall

I have a confession to make I have big knees Not like super-sized-circus-freak knees but

Irsquove always been a little jealous of the gals with narrow sculpted knees But 3 years ago

something happened to change how I felt about my big kneeshellip I found CrossFit

Now Irsquom sure if you havenrsquot tried it for yourself yoursquove probably at least HEARD of CrossFit

Irsquom also guessing yoursquove heard the jokes like ldquoHow do you know if someone does CrossFit

Because itrsquos ALL they talk aboutrdquo I will admit as a CrossFit affiliate owner I can be one of

those people but my mission today is NOT to get you sold on CrossFit itrsquos to help you find

YOUR ldquofitness matchrdquo and help you get on track to a healthier life

I believe everyone has a ldquofitness matchrdquo ndash a form of exercise that gives you the results you

want while keeping you motivated and inspired ndash so have you found yours My journey to

CrossFit didnrsquot start with an athletic or gymnastics background I started CrossFit just after

I had my 3rd baby I was a dancer growing up and as an adult I exercised just enough to not

be fat I had tried running spinning gym classeshellip pretty much everything and while I

tolerated it all I didnrsquot LOVE any of it My husband had started CrossFit about a year before

and I had several friends who did CrossFit and saw great results I knew I wanted to try it

and told myself that love it or hate it I would stick it out for 6 months before I made a

decision It only took one class and I was hooked I had found my match

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CrossFit is my fitness match for a few reasons

I am competitive ndash there are lots of different ways people are competitive and I am all

of them -) I love competing with others with myself with my goals and CrossFit

feels like a healthy place to be competitive in a positive way

I donrsquot have more than an hour TOTAL to workout With CrossFit I can be in and out in

an hour (sometimes less) and feel totally accomplished

I like being told what to do ndash at least in THIS aspect of my life When it was left to me

to decide what my workout would be (at a regular gym) I could talk myself out of

pretty much anything At CrossFit if you show up you kind of donrsquot have a choice If itrsquos

on the board yoursquore going to do it ndash in one form or another

I feel accountable To myself my coach my friends at the gym If Irsquom not there or donrsquot

do my best Irsquom going to have to answer for it

I have seen results Not just ldquolost the baby weightrdquo results body transformation

results They are measurable results like increased weight in my lifting more

efficiency in my workouts (ie faster times) learning amp mastering skills I never

imagined like pull-ups not to mention losing 30lbs and decreasing my body fat to

13

What IS CrossFitCrossFit is an effective way to get fit Anyone can do it It is a fitness program that

combines a wide variety of functional movements into a timed or scored workout We do

pull-ups squats push-ups weightlifting gymnastics running rowing and a host of other

movements Always varied always changing always producing results Kids cops

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firefighters soccer moms Navy SEALS and grandmas all do CrossFit In fact hundreds of

thousands worldwide have followed CrossFit workouts and fallen in love with not only the

workouts but the results You can find an official CrossFit affiliate near you by visiting

wwwcrossfitcom and searching by area

If you havenrsquot found your fitness match or if your resolution is to try something new I

would encourage you to give CrossFit a try While you wonrsquot get the same effect doing an

ldquoat homerdquo CrossFit workout itrsquos absolutely better than nothing There are dozens of

websites that offer ldquoCrossFit at Homerdquo style workouts that can be done in 20 minutes or

less ndash just make sure you warm up amp cool down properly

Here is one you can try at home

Many CrossFit workouts have names so wersquoll call it ldquoVapor 10rdquo

10 minute AMRAP (AMRAP means as many reps or rounds as possible in the allotted

time)

10 kettlebell or dumbell swings

10 push ups

10 air squats

10 burpees

10 sit ups

Part of what makes CrossFit so effective is the intensity ldquoVapor 10rdquo doesnrsquot seem too bad

right But if you push yourself to work at your FULL capacity itrsquos going to be much harder

than say 60 effort Another aspect that gets results is the full range of motion in all of

your movements so lets break them down a littlehellip

dumbbell or kettlebell swings



Start with your knees slightly bent chest up amp butt out Think about ldquopoppingrdquo your hips as

you straighten your knees ndash this will create momentum and the weight will move upward

As your arms extend think about pushing your armpits to the ceiling in CrossFit we call it

active shoulders Use your strength to stop the weight when it has reached all the way

above your head Push the weight back down amp repeat

pushupsALWAYS ALWAYS ALWAYS find full range of motion when you do pushups Whether they

are on your knees or full plank your chest should touch the floor on the way down and

your arms should fully lock out at the top EVERY TIME Start on your knees and work

toward plank push ups



air squatsWhen you squat your weight should be in your heels meaning no matter what point in

your squat you are you should be able to wiggle your toes Make sure you squat all the way

down so that your hips are below your knees Stand up all the way to full hip extension at

the top If itrsquos helpful find something to squat to so you know you are getting full depth

burpeesDid you know burpees donrsquot like you either Hehe Thatrsquos my favorite burpee joke There

is no special way to do burpees just get town to the floor make sure you touch your chest

amp stand back up There is NO NEED to do a pushup Flop if you need to Just down amp up



sit upsfull range of motion sit ups are SO much more effective than crunches You can use your

arms as tomahawks to get momentum to sit up Just make sure your shoulders touch the

floor on the way down amp your hands touch your toes on the way up

Set a timer amp go Leave your result in the comments Each time your complete all of the

exercises that is 1 round ndash how many full rounds can you get How many reps Your score

should look something like 4+16 Thatrsquos 4 full rounds + 16 more reps Grab you hubby amp kids

Have a competition Itrsquoll be fun

My advice to anyone who wants to make ldquobeing fitrdquo one of their New Years Resolutions is to

search out and find your fitness match Donrsquot run because your friends run or do Zumba

because you were a dancer in high school find something that allows you to LOVE what

yoursquore doing It should motivate you to eat well get lots of rest amp feel proud of your body

On my journey to improved health I have learned to love my big knees because they allow

me to accomplish things I never imagined like squatting over 200 lbs running without

discomfort amp pushing myself physically like I never imagined To me thatrsquos what health and

fitness is becoming the best version of you



lt PREVIOUS POST

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Thank you McCall So inspiring I am definitely going to be giving CrossFit a try I love that

itrsquos basic body movements and no fancy dance steps to learn I also love that it focuses on

strength and fitness rather than just simply losing weight After allhellipSTRONG is the new

SKINNY -)

Be sure to come back tomorrow for Day Two of New Year New You when wersquoll be taking

about great ideas FROM YOU for getting organized in the new year Plus a giveaway yoursquoll

want to get in on



COMMENTS

Gram saysJanuary 6 2014 at 408 am

This does seem a bit strenuous for the joints of a 74 year old great ndash grandmother

0 11 4832 8

ENJOY THIS POST NEVER MISS ANOTHER



Patti G saysJanuary 6 2014 at 438 am

So do you do each exercise as many times as you can within 10 minutes then move on to

the next one

I donrsquot understand the scoring method How did you get the example 4+ 16 Thank you

Karen S saysJanuary 6 2014 at 545 am

Hi Patti

You set a timer for 10 minutes and as soon as you start it you do with as much

strength and effortenergy as you can possibly put into it


When you finish those you immediately do

10 push ups (hand release)

And then as fast as you can go into doing

10 air squats

Then nice quickly into

10 burpees

And then move as fast as possible into

10 sit ups

When you finish this round if exercises you can count 1round completed

If your timer has not gone off move right back without a break right to the

beginning and start over again Keep up as much as possible the effort and

energy do the exercises with as much vigor as you can give them until your 10

minutes are done

The 4 + 16 means that you completed 4 rounds of the whole set of exercises and

16 repetitions into the 5 the round

Hope this helps clear it up

)

Good luck

Gwyn saysJanuary 6 2014 at 858 am

So 16 sets means 10 swings and 6 push-uprsquos into the 5th round then

Kaitlyn Nystul saysJanuary 6 2014 at 850 pm

Exactly Gwyn



Maleia saysJanuary 6 2014 at 1146 am

I am confused to


10 minute AMRAP (AMRAP means as many reps or rounds as possible in the

allotted time)


10 push ups

10 air squats

10 burpees

10 sit ups

Do I set the timer for 10 minutes and do 10 kettleball 10 push ups 10 air squats

10 burpees and 10 sit ups and start them over until my 10 mins is over Or do I

do each one for 10 minutes

Carrie saysJanuary 6 2014 at 1254 pm

Maleia and Gwynndash

Irsquove been to CF before so Irsquoll do my best to answer )

This workout gives us TEN MINUTES to do ALL FIVE of the exercises TEN

TIMES EACH

Herersquos how

1) Set your timer for 10 minutes

2) Immediately do 10 Kettlebell Swings (DO NOT RESET YOUR TIMER)

after yoursquove completed ALL 10 swings

3) do 10 pushups (DO NOT RESET YOUR TIMER)

after yoursquove completed ALL 10 pushups

4) do 10 squats (DO NOT RESET YOUR TIMER)

after yoursquove completed ALL 10 squats

5) do 10 burpees (DO NOT RESET YOUR TIMER)

after yoursquove complete ALL 10 burpees

6) do 10 situps (DO NOT RESET TIMER)

Your timer will probably go off sometime while you are in the middle of a

set After your timer goes off IMMEDIATELY reset it and start back from the

beginning You can do this as many times as yoursquod like

I hope I answered your questions okay Let me know if I didnrsquot explain it

very well (I have a tendency to do that sometimes lol)




Remember

Do not reset your timer AT ALL

You are NOT repeating sets You are doing ALL 10 of your Burpees moving

on to Situps WITHOUT resetting the timer UNLESS it goes off

Hope this helped )


Hi Maleia

I thought I would clarify a bit as well ndash the entire workout would be 10

minutes long The beauty of CrossFit is that you can get a great workout in

that short amount of time I guess if you really wanted to reset your timer at

the end of 10 minutes and do it again you could ndash but if you put in as much

effort as possible for 10 minutes yoursquoll get a great workout So for this

workout you would set the timer for 10 minutes and do 10 kettleball 10 push

ups 10 air squats 10 burpees and 10 sit ups and start them over until the 10

mins is over

Robin saysJanuary 7 2014 at 242 am

You do ten reps of ALL the exercises then start over again Doing ten reps of

ALL the exercises is one round So the 4 is four full rounds of ten reps of ALL the

exercises and the 16 is the reps that would have counted toward the next round

Angela McAvoy-Belote saysJanuary 6 2014 at 438 am

This seems like a great workout but for someone with horribly bad knees half of these are

impossible without throwing a knee out This is my biggest problem with workoutshellipI can

never find any that are low impact on my knees so I can do them without falling over or

injuring myself (

Rachel saysJanuary 6 2014 at 810 am

My aunt has really bad knees and she found that taking a swimming class helps a

lot with pain and stiffness She said that if she didnrsquot do her class every week



she probably wouldnrsquot be able to walk It helps so much that she does it 3x a

week

Kaitlyn Nystul saysJanuary 6 2014 at 850 am

Hi Angela My husband (Jilleersquos son Erik) has horrible knees and ankles and has

LOVED doing CrossFit He was really worried when we started because hersquos

broken both ankles and had knee injuries in high school But the more that he

works out the better his knees and ankles feel He avoids a few really high

impact exercises like box jumps but he would definitely do everything in this

workout He especially loves squats and says theyrsquove really strengthened his

knees But thatrsquos definitely just my opinion Consult your doctor before trying

anything knew You could even find a local CrossFit affiliate and talk to the

coaches there about modifications


Hi Kaitlyn

Hope your holidays were great So CrossFit does then have modifications for

people with specific issues


It definitely does Gwyn Thatrsquos probably my favorite part about it At our

gym we have people of all ages and abilities and everyone modifies the

workouts to their own level For example my husband with the bad knees

canrsquot do an exercise called box jumps where you basically jump from the

ground onto a 20Prime high box So he does step-ups that still work the same

muscles but donrsquot put as much impact on his knees He also has a really hard

time running since itrsquos so high impact so generally when we have a workout

that includes a run he uses the rowing machine

Andrea saysJanuary 14 2014 at 228 pm

Have you ever tried Classical Stretch by Maria Esmonde White I quite like this

full body workout in only twenty minutes and virtually no equipment You might

search for her website She is canadian

search this website ESSENTIAL OILS SOLUTIONS LIFE PROJECTS RECIPES SAVING MONEY



Jeanne saysJanuary 6 2014 at 543 am

Thank you Jillee Irsquom definitely giving this a try

Diane W saysJanuary 6 2014 at 632 am

How much weight with the dumbbell swings My son is into cross fit and I would like to tell

him that his 60 year old mom is doing cross fit )

Marsha saysJanuary 6 2014 at 650 am

Irsquom doing the Bikini Body Mommy Challenge Day one today and itrsquos awesome there are

modifications to the exercises as well as meal plans and a diet bet for extra motivation

Norma saysJanuary 6 2014 at 806 am

Where can i get info ln this


Bikinibodymommycom Also on FB just look up bikini body mommy

Amanda R saysJanuary 30 2014 at 1133 am

Thank you for posting about the BBMC I saw your comment here on OGT on

day 1 of BBM and I decided on a whim to do it Irsquom glad I did It is Day 25 and I

feel awesome I havenrsquot skipped any days and my body has changed for the

better For anyone who needs a relatable instructor visit Bikini Body Mommy

Challenge on fb you donrsquot have to be a mommy or even a woman to do it

Briana the founderinstructor is amazing You can start on Day 1 and go from

there )

Amanda R saysMay 7 2014 at 203 pm



Irsquom back It is Day 3 of BBMC 20 and I have an accountability group

(International Bikini Babes) set up on fb to support women (some moms some

not) from all over the world We are checking in daily with the our nutrition and

workouts Thank you again for posting about BBM way back in January Irsquove lost

weight and inches and I feel amazing

Lena saysJanuary 6 2014 at 705 am

HELP Your story caught my eye (as soon as I read about your knees) because I have HUGE

knees Please tell me if this has helped your knees (I looked and yours look wonderful) Irsquom

wondering if this helped or have your knees always looked like that lol

Andrea saysJanuary 6 2014 at 825 am

Thank you for this What would you recommend for warm upcool down

Davi saysJanuary 6 2014 at 1103 am

3+10

McCall saysJanuary 6 2014 at 1234 pm

Hey everyone itrsquos McCall from CrossFit Vapor

Irsquom loving reading your questions concerns as well as interest in CrossFit Let me touch on

a few thingshellip

1 Here is a GREAT article from a highly reputable source on the value of squats ndash especially

pertaining to knee injuries or issues

httpwwwpoliquingroupcomArticlesMultimediaArticlesArticle1038Nine_Rules_For_Mastering_The_Squat_For_Leaner_Stroaspx

2 A good warm-up is 5min of light cardio ie walking or jogging using the elliptical or

stationary bike jump rope etc Really anything that gets your heart rate up a little and

allows you to stretch without discomfort

3 Dumbell weight is up to you and is one of the beauties of CrossFit If I was doing this

workout I would use a 35 dumbell but for a beginner I would suggest at 10 or 15

dumbell



Newer Comments raquo

4 Karen answered the question about how to do the workout perfectly Thanks Karen

5 Lena CrossFit ABSOLUTELY helped my knees They are slimmer and tighter In addition

my calves have developed nicely so they appear more balanced as well

6 Gram donrsquot underestimate yourself Go slow Modify your movements Use lighter

weight You will surprise yourself

Good work guys Irsquoll try to check back to answer any other questions )

Tab saysJanuary 14 2014 at 141 pm

I just wanted to ask about how you lost the baby weight ndash Did you do crossfit

along with paleo I know so many crossfitters who do paleo or was just about

getting active and food diary and just watching what you eat Irsquom in the midst of

losing 30 lbs of baby weight (seriously ndash 3 kids in 4 years took itrsquos toll ) ) ndash ndash oh

and thatrsquos a parentheses around a smiley ndash not my depiction of a double chin )

Trackbacks

Getting Organized One DayWeekMonth At A Time + FREE Printable Planners | One

Good Thing by Jillee says

January 7 2014 at 127 am

[hellip] How To Do A CrossFit Workout At Home Tuesday January 7 [hellip]

random thoughts mainly about food and fitness | Finding My Inner Kate says

March 11 2014 at 835 am

[hellip] miles every Monday Wednesday and Friday I was good with it as a starting point)

Then I did this CrossFit-type workout I did 15 rounds Although to be fair I sort ofhellippooped out [hellip]

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May 24 2014 at 253 am

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How To Do A CrossFit Workout At Home | One Good Thing by Jillee

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May 31 2014 at 1240 am

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June 17 2014 at 1116 pm

simsanschoolcom


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June 19 2014 at 1032 pm

wellbabycomua


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One Good Thing By Jillee146693 oznaka sviđa mi se

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HUGE believers in this particular form of exercise so we thought we would explore it a

little furtherhellipfor MY sake as well as yours

Please welcome McCall of CrossFit Vaporhellipwho is guest posting today and is going to tell

us why she LOVES CrossFit and how to do a simple CrossFit routine at home

McCall and her husband amp CrossFit partner JarenMcCall and her husband amp CrossFit partner Jaren

Hi EveryonehellipIrsquom McCall

I have a confession to make I have big knees Not like super-sized-circus-freak knees but

Irsquove always been a little jealous of the gals with narrow sculpted knees But 3 years ago

something happened to change how I felt about my big kneeshellip I found CrossFit

Now Irsquom sure if you havenrsquot tried it for yourself yoursquove probably at least HEARD of CrossFit

Irsquom also guessing yoursquove heard the jokes like ldquoHow do you know if someone does CrossFit

Because itrsquos ALL they talk aboutrdquo I will admit as a CrossFit affiliate owner I can be one of

those people but my mission today is NOT to get you sold on CrossFit itrsquos to help you find

YOUR ldquofitness matchrdquo and help you get on track to a healthier life

I believe everyone has a ldquofitness matchrdquo ndash a form of exercise that gives you the results you

want while keeping you motivated and inspired ndash so have you found yours My journey to

CrossFit didnrsquot start with an athletic or gymnastics background I started CrossFit just after

I had my 3rd baby I was a dancer growing up and as an adult I exercised just enough to not

be fat I had tried running spinning gym classeshellip pretty much everything and while I

tolerated it all I didnrsquot LOVE any of it My husband had started CrossFit about a year before

and I had several friends who did CrossFit and saw great results I knew I wanted to try it

and told myself that love it or hate it I would stick it out for 6 months before I made a

decision It only took one class and I was hooked I had found my match

Homemade Coconut Oil Thellip

VIEW ALL VIDEOS gt

Find Posts By Date Select Month

Jillee Recommends

Find Posts By Date



















13




















time)


10 push ups

10 air squats

10 burpees

10 sit ups













































lt PREVIOUS POST



NEXT POST gt


Planners




SKINNY -)



want to get in on



COMMENTS



0 11 4832 8






the next one



Hi Patti







10 air squats


10 burpees


10 sit ups





minutes are done




)

Good luck




Exactly Gwyn




I am confused to



allotted time)


10 push ups

10 air squats

10 burpees

10 sit ups








TIMES EACH

Herersquos how



















Remember




Hope this helped )


Hi Maleia








mins is over









injuring myself (







week












Hi Kaitlyn






































there )
















3+10




a few thingshellip









dumbell
















Trackbacks






March 11 2014 at 835 am




May 24 2014 at 253 am




May 31 2014 at 1240 am




June 8 2014 at 1248 am






June 13 2014 at 717 pm



stay with me says

June 15 2014 at 1240 pm

stay with me



June 15 2014 at 628 pm




June 17 2014 at 1116 pm

simsanschoolcom


wellbabycomua says

June 19 2014 at 1032 pm

wellbabycomua









FOLLOW ME

See OnSee On







BACK TO TOP





















13




















time)


10 push ups

10 air squats

10 burpees

10 sit ups













































lt PREVIOUS POST



NEXT POST gt


Planners




SKINNY -)



want to get in on



COMMENTS



0 11 4832 8






the next one



Hi Patti







10 air squats


10 burpees


10 sit ups





minutes are done




)

Good luck




Exactly Gwyn




I am confused to



allotted time)


10 push ups

10 air squats

10 burpees

10 sit ups








TIMES EACH

Herersquos how



















Remember




Hope this helped )


Hi Maleia








mins is over









injuring myself (







week












Hi Kaitlyn






































there )
















3+10




a few thingshellip









dumbell
















Trackbacks






March 11 2014 at 835 am




May 24 2014 at 253 am




May 31 2014 at 1240 am




June 8 2014 at 1248 am






June 13 2014 at 717 pm



stay with me says

June 15 2014 at 1240 pm

stay with me



June 15 2014 at 628 pm




June 17 2014 at 1116 pm

simsanschoolcom


wellbabycomua says

June 19 2014 at 1032 pm

wellbabycomua









FOLLOW ME

See OnSee On







BACK TO TOP

















time)


10 push ups

10 air squats

10 burpees

10 sit ups













































lt PREVIOUS POST



NEXT POST gt


Planners




SKINNY -)



want to get in on



COMMENTS



0 11 4832 8






the next one



Hi Patti







10 air squats


10 burpees


10 sit ups





minutes are done




)

Good luck




Exactly Gwyn




I am confused to



allotted time)


10 push ups

10 air squats

10 burpees

10 sit ups








TIMES EACH

Herersquos how



















Remember




Hope this helped )


Hi Maleia








mins is over









injuring myself (







week












Hi Kaitlyn






































there )
















3+10




a few thingshellip









dumbell
















Trackbacks






March 11 2014 at 835 am




May 24 2014 at 253 am




May 31 2014 at 1240 am




June 8 2014 at 1248 am






June 13 2014 at 717 pm



stay with me says

June 15 2014 at 1240 pm

stay with me



June 15 2014 at 628 pm




June 17 2014 at 1116 pm

simsanschoolcom


wellbabycomua says

June 19 2014 at 1032 pm

wellbabycomua









FOLLOW ME

See OnSee On







BACK TO TOP










































lt PREVIOUS POST



NEXT POST gt


Planners




SKINNY -)



want to get in on



COMMENTS



0 11 4832 8






the next one



Hi Patti







10 air squats


10 burpees


10 sit ups





minutes are done




)

Good luck




Exactly Gwyn




I am confused to



allotted time)


10 push ups

10 air squats

10 burpees

10 sit ups








TIMES EACH

Herersquos how



















Remember




Hope this helped )


Hi Maleia








mins is over









injuring myself (







week












Hi Kaitlyn






































there )
















3+10




a few thingshellip









dumbell
















Trackbacks






March 11 2014 at 835 am




May 24 2014 at 253 am




May 31 2014 at 1240 am




June 8 2014 at 1248 am






June 13 2014 at 717 pm



stay with me says

June 15 2014 at 1240 pm

stay with me



June 15 2014 at 628 pm




June 17 2014 at 1116 pm

simsanschoolcom


wellbabycomua says

June 19 2014 at 1032 pm

wellbabycomua









FOLLOW ME

See OnSee On







BACK TO TOP







the next one



Hi Patti







10 air squats


10 burpees


10 sit ups





minutes are done




)

Good luck




Exactly Gwyn




I am confused to



allotted time)


10 push ups

10 air squats

10 burpees

10 sit ups








TIMES EACH

Herersquos how



















Remember




Hope this helped )


Hi Maleia








mins is over









injuring myself (







week












Hi Kaitlyn






































there )
















3+10




a few thingshellip









dumbell
















Trackbacks






March 11 2014 at 835 am




May 24 2014 at 253 am




May 31 2014 at 1240 am




June 8 2014 at 1248 am






June 13 2014 at 717 pm



stay with me says

June 15 2014 at 1240 pm

stay with me



June 15 2014 at 628 pm




June 17 2014 at 1116 pm

simsanschoolcom


wellbabycomua says

June 19 2014 at 1032 pm

wellbabycomua









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I am confused to



allotted time)


10 push ups

10 air squats

10 burpees

10 sit ups








TIMES EACH

Herersquos how



















Remember




Hope this helped )


Hi Maleia








mins is over









injuring myself (







week












Hi Kaitlyn






































there )
















3+10




a few thingshellip









dumbell
















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March 11 2014 at 835 am




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June 15 2014 at 1240 pm

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wellbabycomua says

June 19 2014 at 1032 pm

wellbabycomua









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Remember




Hope this helped )


Hi Maleia








mins is over









injuring myself (







week












Hi Kaitlyn






































there )
















3+10




a few thingshellip









dumbell
















Trackbacks






March 11 2014 at 835 am




May 24 2014 at 253 am




May 31 2014 at 1240 am




June 8 2014 at 1248 am






June 13 2014 at 717 pm



stay with me says

June 15 2014 at 1240 pm

stay with me



June 15 2014 at 628 pm




June 17 2014 at 1116 pm

simsanschoolcom


wellbabycomua says

June 19 2014 at 1032 pm

wellbabycomua









FOLLOW ME

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week












Hi Kaitlyn






































there )
















3+10




a few thingshellip









dumbell
















Trackbacks






March 11 2014 at 835 am




May 24 2014 at 253 am




May 31 2014 at 1240 am




June 8 2014 at 1248 am






June 13 2014 at 717 pm



stay with me says

June 15 2014 at 1240 pm

stay with me



June 15 2014 at 628 pm




June 17 2014 at 1116 pm

simsanschoolcom


wellbabycomua says

June 19 2014 at 1032 pm

wellbabycomua









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there )
















3+10




a few thingshellip









dumbell
















Trackbacks






March 11 2014 at 835 am




May 24 2014 at 253 am




May 31 2014 at 1240 am




June 8 2014 at 1248 am






June 13 2014 at 717 pm



stay with me says

June 15 2014 at 1240 pm

stay with me



June 15 2014 at 628 pm




June 17 2014 at 1116 pm

simsanschoolcom


wellbabycomua says

June 19 2014 at 1032 pm

wellbabycomua









FOLLOW ME

See OnSee On







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3+10




a few thingshellip









dumbell
















Trackbacks






March 11 2014 at 835 am




May 24 2014 at 253 am




May 31 2014 at 1240 am




June 8 2014 at 1248 am






June 13 2014 at 717 pm



stay with me says

June 15 2014 at 1240 pm

stay with me



June 15 2014 at 628 pm




June 17 2014 at 1116 pm

simsanschoolcom


wellbabycomua says

June 19 2014 at 1032 pm

wellbabycomua









FOLLOW ME

See OnSee On







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Trackbacks






March 11 2014 at 835 am




May 24 2014 at 253 am




May 31 2014 at 1240 am




June 8 2014 at 1248 am






June 13 2014 at 717 pm



stay with me says

June 15 2014 at 1240 pm

stay with me



June 15 2014 at 628 pm




June 17 2014 at 1116 pm

simsanschoolcom


wellbabycomua says

June 19 2014 at 1032 pm

wellbabycomua









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June 13 2014 at 717 pm



stay with me says

June 15 2014 at 1240 pm

stay with me



June 15 2014 at 628 pm




June 17 2014 at 1116 pm

simsanschoolcom


wellbabycomua says

June 19 2014 at 1032 pm

wellbabycomua









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