December ADVENTures

In the delightful month of December, Gregg and I thought we would set a challenge to the fantastic Stoke F.I.T. members!  It was called ADVENT – Always Do Various Exercises Next Time.

I started by picking an exercise, and explaining the reasons for my choice.  I then passed on to somebody else who chose an exercise for the following day and so on, that way all members became active in deciding their own future!!

Below is the list of exercises and the amount of repititions we asked for.

Feel free to do them at any time, they’re great to put together to form your own circuit!!

You can even see Shrek and Donkey performing a few on our youtube page!!

1 – Frank Murphy                                             – 20 burpees
2 – Kerry Taylor                                                – bicycle crunches 90 seconds
3 – Dianne Kennedy                                         – butt lifts 5 sets, 30 seconds each                                                           4 – Gregg Boughey                                          – press ups x 30
5 – Emily Vickerman                                         – plank hold for a min
6 – Gregson Julian                                            – Alternate squat thrusts, 2 sets of 20, 10 on each leg
7 – Lee Jones                                                   – slow squats, 2 sets of 10
8 – Kirsten Owen                                               – plank with side leg moves 15 reps
9 – Jo Aartse-Tuyn                                            – leg raises, 5 x 5
10 – Graham McLachlan                                   – gun drills
11 – Liz Tideswell                                               – Calf raises
12 – Bill Stevenson                                            – Lunges 2 sets of 20
13 – Wayne Grocott                                          – Camel pulls – 20 arms front,20 high arms
14 – Sami Munden-Griffiths                               – Back extensions
15 – Liz Seadon                                                 – Reverse crunch, 3 sets of 10
16 – Janice Lewis                                              – Standing side kicks                                                                              17 – Debbie Birks                                             – One legged balance – 30 seconds per leg                                          18 – Carolyn Bentley                                        – Side Hip Raises x 20                                                                            19 – Sam Botham                                             – Superman plank for 60 seconds                                                             20 – Sharon Willis                                              – 2x20x bicep curls                                                                               21 – Bobbie Hickman                                         – 3 x 20 x Steam engines                                                                        22 – Tommy Hill                                                  – 15 x rocket jumps                                                                                  23 – Laura Carter                                              – 20 x Tricep dips                                                                                     24 – Lucinda Stone                                            – 10 x squat kicks                                                                                   25 – Shrek and Donkey                                     – 30 x ‘Donkey’ kicks grrrr                                                                     26 – Janson Heath                                             – V-sits – hold for a few seconds, repeat.                                             27 – Ray Wilson                                                 – Wall squats                                                                                         28 – Jo Aartse-Tuyn                                           – Supermans                                                                                         29 – Anne Davies                                               – V-crunches x 30 reps                                                                            30 – Craig Taylor                                                 -lie flat, feet 6 inches off floor 3 x 30 secs                                            31 –  Gregg Boughey                                           -35 push ups

Enjoy!

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