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Daily Workout Wednesday 12/11
December 12th, 2013
Daily Workout Wednesday, December 11th
 
Hey all! I hope you all feel AWESOME after our few rest days! I am so sorry that I had to miss those posts--but I do have some great news-- MY FIRST SEMESTER OF GRAD SCHOOL IS DONE!! :)

I cannot thank you all enough for bearing with me during this time. I know I have not posted as consistently as I normally do. My New Years resolution will be to get back to posting every single day! Also-- I HUGE shout out to Katie T because he motivation and dedication to her fitness/health motivates me to keep posting these workouts for you all. Thanks Katie for you xmas gift to the site! I cannot tell you how appreciated you are here! :) 
 
Anyways, now that we are back on schedule, there is a rest day tomorrow (Thursday) like always, and then I'll be back with another ass kicking, awesome workout on Friday! Have a wonderful, health conscious rest day tomorrow and I'll see you back here Friday! :)
 
WATCH THE VIDEO BELOW TO SEE ME COMPLETE THIS WORKOUT (REAL TIME!!)

 
BEGINNERS PROGRAM 

Strength:
4x30 seconds on, 30 second off Superman hold. (This should take 4 minutes total.)

*This means you hold the Superman hold just like I do in the linked tutorial video for 30 seconds, then you rest for 30 seconds. Repeat until you have done 4 total holds (4 total minutes).

5 Rounds for time of:
8 Burpee/Squats 
10 Sit ups


**Record the total amount of time it takes you to finish all 5 rounds and post your time to the comment below! :)

INTERMEDIATE PROGRAM 

Strength:
1 set of tabata supermans (the exercise, not the hold!)

A tabata set=8 rounds of 20 seconds on, 10 seconds off. These should be FAST with perfect form (full arms and legs get high off the ground!)

5 Rounds for time of:
10 Burpee/Squats (Watch my video above!)
15 Ball slams, 25lbs
15 V Sits


Record the total amount of time it takes you to finish all 5 rounds and post your time to the comment below! :)
 
ADVANCED PROGRAM 

Strength:
1 set of 5 Rep Deadlift, (1x5= 1 set of 5 reps) Add 10lbs to the last successful deadlift 5RM you completed.


*If this marks the start of your linear progression for the DEADLIFT. You want to perform this exercise at a weight you are very comfortable with for all 5 reps. All 5 reps should be unbroken (you will never take your hands off the barbell until the 5 reps are completed.) The idea is that this weight should be 60lbs or more under your max weight for 5 Rep Max Deadlift. If you are new to lifting, I recommend you start with an empty barbell ONLY (45lbs) or less if you have a lighter bar. Focus on form, you do NOT want to go as heavy as you can during the first week. Make sure you warm up properly!

5 Rounds for time of:
10 Burpee/Squats (Watch my video above!)
20 Ball slams, 25lbs
20 V Sits

Record the total amount of time it takes you to finish all 5 rounds and post your time to the comment below! :)

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“Adoro viaggiare in Segway”. Il modo migliore per cadere in amore con Verona in nessun tempo!
Quando si dispone di un breve tempo a coprire una citta, questo e un ottimo modo per farlo. Mi e piaciuto molto il nostro tour e guida. L'audio e stato un po' difficile, ma la guida li ha tenuti lavorando. Quando il suo caldo, questo e un ottimo modo per andare in giro e stare un po' fredda. Verona e una citta facile accesso per segway intorno. Abbiamo visto tutti i principali siti e ci hanno dato una buona sensazione per il layout della citta. Siamo stati in grado di tornare a pochi posti il giorno successivo per un po' di tempo.

https://www.regiondo.it/segway-historic-tour-in-verona

<b>Book Now</b> ''' http://segwayverona.com/

https://eu5.bookingkit.de/onPage/detail?e=2202759fc95947e409b3435a7ae87161&preview=true&lang=it
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Segway Verona offers tours that make sure you will enjoy a fun and immerse experience of our beloved city. We combine Segway, our innovative way of transportation, with tours in the historical city centre. Through our explorations of 1 or 2 hours, we will bring you to the most breathtaking spots, so that, if you do not stay long in Verona, we make sure that you see all of the unmissable sights!

Segway is really easy to use! It is so intuitive that it feels like an extension of the human body. To understand why, consider this: if you stand up and lean forward, so that you are out of balance, you will intuitively put your leg forward. Segway works the same way: to move forward or backward, the rider just leans slightly in such direction, and Segway will follow your movements. It is also easy to turn right or left, since the rider just has to push respectively Segway’s handlebar.

Segway is safe. Anyone over the age of 12 can join our tours, except for pregnant women. Apart from these cathegories, we encorage people of every age to try Segway, because this self-balancing object can really make your experience in Verona much more delightful! In fact, if it is hot, you will enjoy some fresh air and avoid to sweat; if it is cold, you will have the possibility of staying outside the least possible time. It is proved that our 2 hours tours show you what you will see in 6 hours walking!

All the tours start with a little training on how to use Segway, because for us safety is the priority. However, we experienced that it takes just a little practice to master on Segway! There are no required skills and, in particular, no need to be able to bicycle. There will always be a tour leader with you, guiding the whole group, so that you can enjoy the view and the tour of Verona. Audioguides (available in different languages) will provide the information you need to fully comprehend the history and architecture of our main monuments, squares and buildings.

In particular, our 2 hours tour will show you: Piazza Bra, one of the biggest squares in Italy, with the Arena, the famous Roman amphitheatre; we will then take Via Oberdan in order to see Portoni Borsari, one of the ancient entrance of the Roman city; we will firstly explore Piazza Erbe and secondly Piazza Dei Signori, two squares full of symbols and buildings with enchanting beauty, and then see Arche Scaligere. Heading to the Duomo, Verona’s Cathedral, we will pass by Santa Anastasia, next to the Conservatory of music; after that, we will have a break on Ponte Pietra, the bridge with the breathtaking view of the Roman Theatre and San Pietro Castle (and much more). On our way back, we will stop at Juliet’s house, so that you don’t forget to take pictures and write your names on the walls! We will conclude our tour with Castelvecchio, the Scaligeri castle and enjoy its amazing view of Verona.

People who went on tours with us really appreciate our flexibility: we do not have fixed tour’s hours, so we can arrange the time that fits the best. Moreover, we try to adjust the path according to your preferences, spending less time on spots you have already seen and dedicate more on your favourite sights. Read what people say about us on tripadvisor...

So, if you want to make the most out of your time in Verona, contact us or stop by our office!

OFFICE HOURS: Monday to Saturday (only closed on Sunday) from 10 am to 5 pm.

DIRECTIONS: We are located in Piazza Cittadella 11b, very close to Piazza Bra, the main square with the Arena.

From Piazza Bra you can arrive at our office on foot (3 minutes): pass under the arch of the gateway with the big clock (Portoni della Bra) and walk through Corso Porta Nuova for approximately 100

http://segwayverona.com/
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