Happy Summer!

February 16, 2019

The function of water in the body

Summer is finally here and along with it comes the hot weather! With temperatures in the 100’s like they were today, hydration is an absolute must. Did you know that 75% of Americans are chronically dehydrated? With all of the working out we do at east west, making sure you’re adequately hydrated will make a difference in your performance and overall health. Here are a few key things to watch out for to determine if you are dehydrated:

  • Dark yellow, strong smelling urine
  • Decreased urination frequency
  • Rapid resting heart rate
  • Muscle soreness and cramping
  • Thirst (too late)
  • Headache and discomfort
  • Lethargy and chills

So drink up people! Here’s an informative article on: 



Warm Up:
2 times:
Straight Leg Kicks up and down mat
Advanced to Reverse Straight Leg Kicks up and down mat
Drop stance/ hardbow/crane up and down mat
High Knees up and down mat
15 push ups (slow and controlled)
15 scorpions
15 back ups
15 V ups (slow and controlled)
15 Horse stance squats

12 Rounds need to be completed within 12 minutes:
10 Horse Stance Squats (advanced with medicine ball throw)
10 V Ups

For every 10 seconds late you finish over 12 minutes, add a 10 push ups to the end of your workout. So if you finish in 12:30, you’ll do 30 push ups (or substitute with speed punches for beginning students).

Warm Down:
1 minute per leg hamstring stretch on bar
5 minutes belt stretching for hamstrings/ hips