Foam Rolling!

Heres a great little list of where and how to roll out!



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Friday Morning Bodyweight Wod

WOD

5 Rounds
Run 200m
15 Squats
30 Sit Ups

Emma: 14:35
Ness:    13:16
Mak:    12:47
Shell:    16:36
Maleika: 12:27
Kat:       15:39
Vanessa: 12:37
Brooke:   14:25
Ash:         13:47

Kardio Killer

a)
3 Rounds
50 Squats
50 Dumbbell Punches
50 Lunges
50 Ball Taps
200m Run or 50 Row Strokes

b)
1km Row for Time


Amy:      5:55 1 Round w/ Run         5:02
Ness:     15:19 RXD w/ Run            4:33
Mandy:   17:37 RXD w/ Row          4:44
Brooke:  11:48 2 Rounds w/ Run     4:48
Steph:     19:08 RXD w/ Row      
Jess:        21:37 RXD w/ Row
Makayla: 12:56 2 Rounds w/ skips
Raquel:    19:54 RXD w/ skips
Sammi:     14:56 3 Rounds w/skips
Mandy:     19:19 3 Rounds w/ skips

Tuesday Extra WOD

4 Rounds-
25 Straight Legged Deadlifts
25 Knees 2 Chest
100 Skips


Ness: 11:25
Jess:  11:34
Brookie: 12:04

Rest & Work

Rest & Play WOD!

5 Rounds
1 Minute Burpee Box Jump
1 Minute Rest
1 Minute Wall Balls

1 Minute Rest
1 Minute Ball Taps

1 Minute Rest


Ness
167   180   177   170   189
Ash
195   200   185   165   181
Brooke
120   165   145   130   120

Sammi
161   165   159   159   157
Raquel
166   166   175   170   175
Carly
165   163   140   125   148
Mandy
179   172   179   171   181
Makayla
190   191   185   108   Sore Ankles

Amanda- Row Instead of Ball Taps, Step Over Box instead of Jump
74   77  75   75   72


Ness Second WOD

5 Rounds
1 Minute Thruster 20kg
1 Minute Rest
1 Minute GHD Sit Ups

1 Minute Rest
1 Minute Double Unders



1 Minute Rest




Results
105   97   108   92   106

What's Next for Urban Babes

Hey Babes!

I hope everyone is having a wonderful day and either feel great after this mornings session or ready for this evenings workouts!

As you know our 12 Week Challenge is coming to an end, with only THREE more Saturdays left! Crazy! It has gone so fast.

So many of you are asking, what's next for Urban Babes? Here's some dates to look out for!

7th July 

12 Week Challenge Cycle II Finishes! 

We announce the winner of the 12 Week Challenge and finish with a post workout get-together accompanied by some healthy nibbles! 

28th July- 22nd September

8 Week Winter-Weight Challenge

Welcome Spring by giving any unwanted winter weight the boot! This challenge is about body fat reduction and session attendance, the babe that has the most dedication and results to prove it, claims the winner of our first 8 Week Challenge! 

13th October- 6th November

Annual Leave

Yes, it's true I am taking annual leave from October to November to get hitched! But I will be leaving you with body weight workouts you can do from home and going through them with you prior to my departure! 

17th November

30 Day "Christmas + New Year" Hot Bod Mission

It's that time of year again! Christmas is rapidly approaching, family visits, so much food and you still want to look HOT for New Years Eve, in that dress you haven't had the nerve to wear out! 

An intense 30 Day Challenge starts on the 17th November, finishing up the week before Christmas, just in time for YOU to look and feel 

FIT, TONED & CONFIDENT! 

More details and prices on these exciting new chapters will be coming soon!

Enquiries? Ideas? Other comments? Please send them to info@urbanbabes.com.au

Have a wonderful day!

Revie x

Tuesday AM

a) 3 Rounds
7 Thruster
21 Sit Ups
50 Skips

b) Tabata Squats

c) 25 Skips 25 Ball Taps x 4

d)  Tabata Push Ups

e) Abs

Ness: 5:48 117 1:49 45
Jess: 5:28 110 1:44 50
Rac: 6:30 102 1:49 40
Sam: 6:31 101 1:39 42
Carly: 7:12 101 2:03 32
Anna: 7:28 88 2:11 34
Amy: 8:15 76 2:22 22
Mandy: 8:31 92 1:49 45

Monday PM

a) 4 Rounds
14 Box Jumps
14 Knee 2 Elbow Elevated Planks
8 Medball X
200m Run

b) 2 Mins Max Wall Ball Light

c) 1 Min Step Up Med Balls

d) Run 400m with Med Ball

Nadia: 10:38 45 21 2:05
Amanda:10:00 56 13 2:21
Ash: 10:13 35 15 2:32
Micha: 10:09 40 15 2:07
Chez: 10:14 44 20 2:01
Brooke: 10:11 53 16 2:17
Ness: 9:54 42 21 22 2:04
Steph: 9:00 35 16