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<div><span style="-webkit-text-size-adjust: auto;">Hello Crewtons!</span></div>
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<div><span style="-webkit-text-size-adjust: auto;">It's G here! I hope you are finding your break very enjoyable and relaxing. Below you will find a body weight circuit for you guys to complete the last 2 weeks of break, you should start it THIS Monday. This
body weight circuit is designed to either get you back in shape or those who have been working out to start building up your lower legs. When completing the circuit I am looking for quality and quantity reps. If you are confused about any of the movements
there are great examples online!</span></div>
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<div><span style="-webkit-text-size-adjust: auto;">Warm up: 1mile jog or 10min jog</span></div>
<div><span style="-webkit-text-size-adjust: auto;">Body weight Circuit:</span></div>
<div><span style="-webkit-text-size-adjust: auto;">Mt Climbers</span></div>
<div><span style="-webkit-text-size-adjust: auto;">Dips (Get a chair or bench) </span></div>
<div><span style="-webkit-text-size-adjust: auto;">Lunges </span></div>
<div><span style="-webkit-text-size-adjust: auto;">Flutter kick</span></div>
<div><span style="-webkit-text-size-adjust: auto;">Wall sit</span></div>
<div><span style="-webkit-text-size-adjust: auto;">Plank</span></div>
<div><span style="-webkit-text-size-adjust: auto;">Burpees</span></div>
<div><span style="-webkit-text-size-adjust: auto;">Push ups</span></div>
<div><span style="-webkit-text-size-adjust: auto;">Bicycle crunches</span></div>
<div><span style="-webkit-text-size-adjust: auto;">High knees</span></div>
<div><span style="-webkit-text-size-adjust: auto;">30sec(for each rep); 15 off </span></div>
<div><span style="-webkit-text-size-adjust: auto;">***COMPLETE 3 times</span></div>
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<div><span style="-webkit-text-size-adjust: auto;">Complete the circuit Mon, Wed, and Friday(Max out, you should be sore on sat) Tuesday: 5k run Thursday: Off</span></div>
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<div><span style="-webkit-text-size-adjust: auto;">Week 2:</span></div>
<div><span style="-webkit-text-size-adjust: auto;">Warm up: 1 mile jog or 10min jog</span></div>
<div><span style="-webkit-text-size-adjust: auto;">Mt Climbers</span></div>
<div><span style="-webkit-text-size-adjust: auto;">Dips</span></div>
<div><span style="-webkit-text-size-adjust: auto;">Leg lifts</span></div>
<div><span style="-webkit-text-size-adjust: auto;">Lunges </span></div>
<div><span style="-webkit-text-size-adjust: auto;">Flutter kick</span></div>
<div><span style="-webkit-text-size-adjust: auto;">Wall sit</span></div>
<div><span style="-webkit-text-size-adjust: auto;">Plank</span></div>
<div><span style="-webkit-text-size-adjust: auto;">Burpees</span></div>
<div><span style="-webkit-text-size-adjust: auto;">Calf Raises</span></div>
<div><span style="-webkit-text-size-adjust: auto;">Push ups</span></div>
<div><span style="-webkit-text-size-adjust: auto;">Bicycle crunches</span></div>
<div><span style="-webkit-text-size-adjust: auto;">High knees</span></div>
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<div><span style="-webkit-text-size-adjust: auto;">45 sec on: 15 sec off</span></div>
<div><span style="-webkit-text-size-adjust: auto;">***COMPLETE 3 times</span></div>
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<div><span style="-webkit-text-size-adjust: auto;">Complete the circuit Mon, Wed, and Friday (Max out on circuit). Tuesday: 5k run Thursday: Off</span></div>
<div><span style="-webkit-text-size-adjust: auto;">Sunday: 2mile run</span></div>
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<div><span style="-webkit-text-size-adjust: auto;">Look out for another email with a semester schedule in the next few days! Hope you are working out!!! If you have any comments questions or concerns you can find email, text, or call me. All of my contact info
is below! Enjoy your breaks!!!</span></div>
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<div><span style="-webkit-text-size-adjust: auto;">See you soon!</span></div>
<div><span style="-webkit-text-size-adjust: auto;">G :)</span></div>
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<div style="margin: 0in 0in 0.0001pt; "><span class="x_x_x_x_x_x_x_x_x_Apple-style-span" style="background-color: rgba(255, 255, 255, 0); "><span class="x_x_x_x_x_x_x_x_x_apple-style-span">Genevieve Gurnick</span><br>
<br>
<span class="x_x_x_x_x_x_x_x_x_apple-style-span" style="font-weight: normal; ">Culver Academies Class of 2011</span><br>
<span class="x_x_x_x_x_x_x_x_x_apple-style-span" style="font-weight: normal; ">Ohio University Class of 2015</span><br>
<span class="x_x_x_x_x_x_x_x_x_apple-style-span" style="font-weight: normal; ">Ohio University Women's Crew</span></span></div>
<div style="font-weight: normal; margin: 0in 0in 0.0001pt; "><span class="x_x_x_x_x_x_x_x_x_Apple-style-span" style="background-color: rgba(255, 255, 255, 0);">Wilderness First Responder</span></div>
<div style="font-weight: normal; margin: 0in 0in 0.0001pt; "><span class="x_x_x_x_x_x_x_x_x_Apple-style-span" style="background-color: rgba(255, 255, 255, 0);">Keewaydin Wilderness Canoe Camps</span></div>
<div style="font-weight: normal; margin: 0in 0in 0.0001pt; "><span class="x_x_x_x_x_x_x_x_x_Apple-style-span" style="background-color: rgba(255, 255, 255, 0);"><span class="x_x_x_x_x_x_x_x_x_apple-style-span"><a href="mailto:gg499010@ohio.edu" target="_blank">gg499010@ohio.edu</a></span><br>
<span class="x_x_x_x_x_x_x_x_x_apple-style-span"><a href="mailto:gurnickg@gmail.com" target="_blank">gurnickg@gmail.com</a></span><br>
<span class="x_x_x_x_x_x_x_x_x_apple-style-span"><a href="tel:(216)789-4208">(216)789-4208</a></span></span></div>
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<span style="-webkit-text-size-adjust: auto;">Sent from my iPhone</span></div>
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