FFF Diva Operation Boot Camp Reflection: Special Christmas Message & Homework from Trainer Ronny

Hey Guys~

I just wanted to thank you all for a GREAT time in Boot Camp this year. All the hard work, sweat, laughs, and yelling that we all went through with all the "great" weather was awesome. I know you guys thought it was all over after that awesome Graduation Party, but WAIT - THERE'S MORE!!

Attached is the 12 Days of Christmas Homework. On day 1, you do 1 round of the exercises prescribed... on day 2, you do 2 rounds, on day 3, 3 rounds... so on and so forth. open the file up and check it out, please let me know if you have any questions on it. It IS in your guys' best interest to DO the homework!! It will be good...

NAME:
12 DAYS OF Holiday Homework
12 ROUNDS/20 SECONDS EACH EXERCISE	1	2	3	4	5	6	7	8	9	10	11	12
PUSH-UPS
SQUATS
BURPEES
L SIT-UPS (6 TO 90 DEGREES)
11 ROUNDS/20 SECONDS EACH EXERCISE	1	2	3	4	5	6	7	8	9	10	11
SQUAT JUMPS
TRICEP DIPS (USING A CHAIR)
V-SIT-UPS
10 ROUNDS/30 SECONDS EACH EXERCISE	1	2	3	4	5	6	7	8	9	10
WIND SPRINTS
REVERSE LUNGES
PLANK
SIT -UPS
9 ROUNDS/1:00 MINUTES EACH EXERCISE	1	2	3	4	5	6	7	8	9
JUMPING JACKS
JUMP ROPE
8 ROUNDS/ OUTSIDE	1	2	3	4	5	6	7	8
1 LAP AROUND A TRACK or 1/4 mile loop
2 SET STAIRS
7 ROUNDS/ 10 REPS EACH EXERCISE	1	2	3	4	5	6	7
SIDE to SIDE LUNGES
FIRE HYDRANTS
PUSH-UPS
TRICEP DIPS
BICYCLES
MOUNTAIN CLIMBERS
BURPEES
6 ROUNDS/ 1 MINUTES EACH EXERCISE	1	2	3	4	5	6
PLANK
ROW BOAT TOUCHES SIDE TO SIDE
5 ROUNDS/ 25 REPS EACH EXERCISE	1	2	3	4	5
PUSH-UPS
SIT-UPS
LUNGES (25 EACH LEG)
4 ROUNDS/ 2 MINUTES EACH EXERCISE	1	2	3	4
SPRINT 200m WALKING LUNGE BACK
TOE TAPS (CURB KICKES)
3 ROUNDS/ 2 MINUTES EACH EXERCISE	1	2	3
STEP UPS ON HIGH CURB OR STEP
1 MIN MT. JACKS, 1 MIN SQUAT JACKS
FIRE HYDRANT (KICK UP, HEEL FLEXED)
2 ROUNDS/ 25 REPS EACH EXERCISE	1	2
PUSH-UP w/ RIGHT AND LEFT ARM RAISE
Alternating Lunge Jumps
SQUAT
1 ROUND!!/ OUTSIDE	1
SKIPPING 200M
WALKING REVERSE LUNGES 200m (back)
PUSH-UPS ( 20 reps)

Also, if you haven't done so already - a little reminisce of the graduation party, I put a video up on my facebook. Check it out... :)

GREAT JOB GREG!!! :P

Hope all a Merry Christmas and Happy Holidays!

Be Safe, Be Healthy, Be HAPPY

Committed to your health

~Ronny