Hope everyone is enjoying themselves while Im away.  Arrived safe and sound, plane ride went well. Arrived on time and was met at the airport with a smile and a hug.

Calgary is a beautiful city, lots to do and lots to see.

I have put together a workout for you, I know you are all itching to get one in so here you go 🙂

warm up

bridges x 25
Bird dog x 20 {10 each side}
side plank 30 sec/ side
lower extension x 20
belly ups x 12

Workout

1. body weight squats x 25

2. Incline push ups x 15 {use stairs start on the 4th or 5th} {or on the kitchen counter}

3. Forward alternating lunge x 40 {20 each side}

4. Break downs x 15

5. Jump jacks x 20

6. Dips x 12 {use a sturdy chair or coffee table}

7. Step ups x 50 {25 each leg} { height 2 stairs}

8. Assisted toe touch x 12

9. Lower extension x 15

10. standing toe touch x 24 { 12 each leg } {remember to keep your back straight and touch right in front of the foot}

Repeat 2-3 times

Hope you enjoy the workout, Im heading out for a bike ride this morning to get the blood pumping!!

See you all soon!

Spencer