We arrived home at two a.m. from Lake Powell. After four hours of sleep we woke to a pile of laundry and homework, but it was worth it. We had an amazing time hiking, swimming, eating good food and chilling with my family.
I told you Abbie would check in - looks like she flaked. She's really pushing that pregnancy excuse, isn't she? But you gotta love her. She's the cutest pregnant girl.
I'd better rush with this workout. I put my Denver boy in timeout a few minutes ago and decided I wouldn't go and get him until I finished my blog. What is it about coming home from vacation and everyone is ornery and tired? Maybe I'll check my e-mail too.

Since I didn't give you a workout today. I'm going to do a combo workout tomorrow.

Warm-up and cardio - 10-20 minutes
Lunge with bicep curl - 3 sets of 10
Plie with overhead extension - 3 sets of 12
Squat with frontal raise - 3 sets of 10
Dead lift with row - 3 sets of 12
Squat thrust - squat down, thrust legs out, hold the plank for two counts, do a pushup, jump up - 12 reps
Cool-down and stretch

Take care - Cami
www.camicheketts.com

My husband and I rarely plan anything in advance. So in the spirit of flakiness we've decided we're going on a family trip to Lake Powell - tomorrow. Should be lots of fun. Since I missed most of the summer I'm excited to swim, lay in the sun and hopefully waterski (if my grip is strong enough to pull the rest of me out of the water). We're leaving Stockton home. It's breaking my heart, but he would be a maniac down there and it wouldn't be much of a vacation. I'm sad because he would love it and I'm going to ache to hold him and kiss those cheeks. But it'll be good to focus on Denver and Memphis.

I'll give you the workout for Monday and Tuesday, then make Abbie post Wednesday and Thursdays.

Monday - Upper Body
Warm-up and cardio
Decline pushups - 2 sets of 14
Lat pulldown - 3 sets of 12
Bent-over row - 3 sets of 12
Pullups - as many as you can do (I like to do these at the park on the monkey bars)
Bent-elbow lateral raise - 2 sets of 14
Outward curl - 2 sets of 12
Hammer curl - 2 sets of 15
Triceps Dip - 3 sets of 10-12
Tricep Kickback - 20 reps
Cool-down and stretch

Tuesday - Lower Body
Warm-up
Squat and front kick - 2 minutes
Cardio - 5 minutes
Walking lunges with glute press - 3 minutes
Cardio - 5 minutes
Plie and side kick - 2 minutes
Cardio - 5 minutes
Dead lift - 3 sets of 8-12
Hamstring Curl - 24 reps
Cardio - 5 minutes
Slow Squats - 10 (down 4 up 4)
Lunge and jump change - 20 total (if you have joint pain, don't do)
Cardio - 5 -10 minutes
Cool-down and stretch

If you need exercise descriptions - www.camichecketts.com - it's under the links page - Cami's Strength Training Guide

Have a great weekend and I'll bug you all Thursday.

Side note - I'm still treat free. Tomorrow's supposed to be my free day, but I might try and wait because I know once I get on that darn house boat I'm going to want to junk out, but I'll stay strong for all of you and only give myself one free day - oh, the torture!

Love you all- Cami

I've been treat free since Sunday at 8:45 p.m. I consumed a bowl of Mouse Tracks at 8:30, but hey, who's counting. I'm feeling good. I thought I'd be having scary symptoms from chocolate deficiency, but so far I've survived. It's nice to feel healthy, but I'm counting the hours until Sunday.

I've been reading a great book by Dr. Michael Colgan, "The New Power Program - Protocals for Maximum Strength." If you're at all interested in weight lifting you should read it. Or you can keep checking the blog and I'll give you updates on what I'm gleaning from my study.

The section I'm on now is stretching. Honestly, I'm a flake about stretching. I know it's important but I always lift until the last possible minute, then I run for the shower. Now I'm going to try for at least five minutes. Still, probably not as much as I should, but better than I'm doing.

I can't explain or show the stretches Dr. Colgan gives right here, but I'll give you the best tip - You can't stretch the muscle effectively unless it is relaxed. So - don't push to pain on stretching - Bend into the stretch until it pulls, hold it, then ease off and repeat two more times - you should hold a stretch for at least thirty seconds.
One stretch I realized I was doing wrong was the hamstrings. I always do it standing. It can't work. When you lean forward standing the hamstring contracts to stabilize your body and therefore tightens.

That's all I've got for today. Have a great cardio workout tomorrow and a terrific weekend. Sky View Homecoming game tonight. Go Bobcats!

My angel baby is sick - I think. Don't you hate that? Luckily we have to go to Dr. McKenna to have the stitches removed so I can combine the trip and have them see why he's not sleeping very well and crying all the time. It breaks my heart to have him cry and it makes me ornery to not get my sleep!

Tomorrow we're doing lower body. I'm still trying to recover from Tuesday's lower body workout. Hope I'm able to walk after tomorrow!

Warm-up and cardio - 20-40 minutes
Clock Lunges - 6 -10 on each leg
Lunge forward onto a step - 20 on each leg
Plie - slow (4 down 4 up) - 30-36 reps
Wide squat - 20-24 reps
Narrow squat - 20-24 reps
Step-ups - 30-36 reps
Glute Press - 24 on each leg
Calf raise - 20 with toes in, 20 with toes out, 20 regular
Cool-down and stretch

If you're short on time, skip the cardio and just go as far as you can on the strength moves.

If you need exercise description, go to my website - www.camichecketts.com - a strength training guide is under the links page.

Have a great day!

Cami Checketts
Romantic Suspense Author
"The Fourth of July" and "The Broken Path"
Available now at Borders, Barnes & Noble, thewildrosepress.com and Amazon.com

Hey girls.

I'm going to have to make this quick because I have a manuscript I need to get in the mail today and I still have 200 pages to review!

Tomorrow is upper body.

Warm-up and cardio - 20-40 minutes
Lat pulldown or reverse fly (if you have a band)- 3 sets of 15
Bent-over row - 3 sets of 12
Upright row - 3 sets of 14
Bench Press - 3 sets of 12
Outward Curl - 3 sets of 12
Overhead tricep extension - 3 sets of 12
Cool-down and stretch

Pretty simple today. If you need exercise descriptions go to my website - www.camichecketts.com