Summer Workout Plan

 

Each of these categories I want to work on this summer. The workouts will be to strengthen these certain areas. The work outs will be based on things I've found on Pinterest. My Summer will be 12 weeks, almost 3 months. And I plan to keep working out after summer... If you are unsure what something is, GOOGLE it! Or comment and I'll explain or maybe make a video. 

*Recommended*

Warm Up

30 Jumping Jacks
20 Butt Kicks
20 High Knees
5 minutes to stretch out
REPEAT

 

 

 

 

 

Run 

 Week 1: Run 1 minutes, walk 90 seconds -8 Sets
 Week 2: Run 2 minutes, walk 1 minute -7 Sets
 Week 3: Run 4 minutes, walk 1 minute -6 Sets
 Week 4: Run 6 minutes, walk 2 minutes -4 Sets
 Week 5: Run 9 minutes, walk 2 minutes -3 Sets
 Week 6: Run 12 minutes, walk 1 minute -3 Sets
 Week 7: Run 15 minutes, walk 1 minute -2 Sets
 Week 8: Run 30 minutes -1 Set
 Week 9: Run 35 minutes -1 Set
 Week 10: Run 20 minutes, walk 2 minutes- 2 Sets
 Week 11-12: Run at least 40 minutes

 

Abs

50 Crunches
50 Left-Right Crunches
30 Russian Twists
2- 30 Second Planks
15 Sits Ups
20 Bicylces
30 Vertical Knee Lifts
20 Leg Lifts

 

Arms 

*Use resistance bands in place of weights*
15 Pushups
2- 30 Second Pushup Position Planks
10 (per arm) Bicep Curls  
20 Chair Dips
15 Tricep Kickbacks 
15 Over Head Press
15 Lateral Press
15 Arm Curls
15 Upright Rows
 2- 1 minute Supermans

Legs 

30 Frog Jumps
20 (each leg) Walking Lunges
20 Sumo Squats
20 (each leg) Side Sqauts
2- 30 Second Wall Sits
20 Squats 
30 Calf Raises
1 minute Raised Calf Pulse

 

 

 

 

Back 

30 Seal Lifts
20 Supermans
20 Leg Lifts
20 Bird Dogs
2- 30 second Planks
20 (each leg) Cobra Lifts
2- 30 second Bridges

 

 

Swim 

*Do one or two of the + per swim session*
200 meter Warm Up
 5x 50 meter on the 1 minute
2x 100 meter 1 min. rest between
+Strength
  -2x 100 meter kick only
  -2x 100 meter arms only
+Ladder
  -250 meter, every 50 
+Breath Control
  -50 meter breath every 5 strokes
  -50 meter breath every 7 strokes
  -50 meter breath every 5 strokes
 Cool Down
  -100 meter easy
  -50 meter slow, finger drag

Jumps

I want to get higher jumps for Volleyball!
30 Wall Touches
40 Calf Raises
2x 1 minute Raised Calf Pulse
2x 1 minute High Knees
20 Burpees
20 Jump Squats

 

Stretch

At least 10 minutes

 

 

Summer 2013

Summer 2013 

To do. 

• Workout
• Eat Healthy 
• Volleyball Camp
• Health Class
• Girls Camp
• Youth Conference
• Tan 
• Dance Recital
• Swim 

I'll share my detailed plan for each of these things throughout the next 3 weeks before SCHOOL ENDS!!! THREE WEEKS OF SCHOOL LEFT! Then SUMMER 2013!

Hi Again

I haven't posted lately... Not since last year!! Oh my goodness! So so long! Uh, well i am considering making  video blog thing!! Not that i have any followers! But everyone's gotta start somewhere! Right??

Sorry i'm boring so ya. Well if you get me talking i'm actually really fun!!
But my videos would probably be semi interesting! Sooo yea!

Single all the Way

 

Story of my life...

 Single Bells, Single Bells, Single all the way!!!!!!!!!!

Newtown, Connecticut Shooting 12-14-12

"Newtown, Connecticut (CNN) -- Dressed in black fatigues and a military vest,a heavily armed man walked into a Connecticut Elementary School Friday and opened fire, shattering the quiet of this southern New England town and leaving the nation reeling at the number of young lives lost.

Within minutes, 26 people were dead at Sandy Hook Elementary School -- 20 of them children. Among the six adults killed were Dawn Hochsprung, the school's beloved principal, and school psychologist Mary Sherlach.

The shooter, identified by three law enforcement officials as 20-year-old Adam Lanza, also was killed, apparently by his own hand. Separately, his mother's body was found at a Newtown residence."

-http://www.cnn.com/2012/12/14/us/connecticut-school-shooting/index.html- 

"Everyone posts on facebook how sad and horrible the shooting in Connecticut is, they talk about it, some even cry. Yet life still goes on as normal, people still post pictures of themselves, hack other peoples pages, though it may have effected us for a moment our lives still go on. But, the people who died, their family, they cant just move on. There are these horrible shootings like the shooting at the Dark Night Rises premiere, but now, a few months later we have forgotten it. It may come up in a random conversation, but it besides that it is never thought of. I don't know what my point of this is but I just thought i should share... (Some people who weren't involved may be different, I'm not saying this is about anyone, just the common people...)"

Aimee Brandon, Facebook, 2012


I hope the police and investigators can find more answer about the reasoning of the shooter, what ever it is it would never be an excuse to murder innocent people. Also I hope that we will find safer, securer, ways to protect schools from future atacks like this. According to the CNN News Report, i quoted at the top the principal had just put in a new security system, that made any visitors after 9:30 ring a door bell at the main door of the school and sign in at the office. So they are not sure how the shooter got it, but the first shoots were at 9:40.Ten minutes after the system turned on... Also acording to CNN News (the link at the top) there was a candle lighting ceremony in honor of those who died. The last point I would like to cover, is President Obama's ideas for gun control. Banning guns will just make it worse, like marijuana. Even though it is illegal people will still find a way to use it. Is you make carrying a gun illegal then more people will break the law and carry one. Also like at the Dark Night Rises premiere if one person had a gun they could have shot the main shooter, before he could kill so many people, some may have died, but not nearly as many as actually did.


Here is another link to the CNN story i was talking about: http://www.cnn.com/2012/12/14/us/connecticut-school-shooting/index.html 

Make Goals

Wishlist 2

Money to buy... 

Shopping Christmas or Birthday for a teen girl?? Well if she is like me she will want these kinds of things... (I love: doing sports, school, shopping, music, hanging out with friends... ect!)
None of these things are the exact things I want but these are the kinds of things I would buy!

~Awesome batman socks! http://www.gifts.com/search/product/batman-caped-knee-high-socks?prodID=526353

$15

~slippers
or 


~Moccasins



~Blazer

    or 

~Skirts
  or  

to be continued!