50 Back Extensions (Supermans)
30 Knees to elbows
30 Deadlifts, 40 lbs
30 Dumbbell push press, 20 lbs
50 Kettlebell swings, 15-20 lbs
Run 400 meters/ 200 Jump rope or jacks
10 Pull-ups (assisted if necessary) or Pull-downs (lower down slowly from bar)
30 Bench dips
Happy Veterans Day to all the men and women who served, past or present, our country to protect and serve,
"that others may live".
my husband, Chris Alvies, who served as a
Helicopter Rescue Swimmer in the US Coast Guard
Hiit Mama Vanessa
"I've been following and recommending your blog since July. Love the workouts and the growing community you have fostered. So supportive and vastly different from any other online fitness group I've encountered. Your modifications are right on track with my goals. So pleased with the new CF Mamas tank that I decided to be brave and send you an "action shot". Thanks to hard work and your workouts I can do more pull ups at 39 than I could at 18. Keep up the great work!!"