We're back. Sorry last week flew by without me even noticing. This workout is from my class on 7.31.12.
Same warm up - butt kicks, jump rope, jacks. w/u Squats and lunges with some light stretches 5-7 minutes total.
Tabata/Cardio Inspired Section:
2 min on 1 min off
A. (30 sec each ex 2x) Football Run / High Knees
B. 10 jump lunges each side then Jacks until end of minutes, repeat.
C. (30 sec each ex 2x) Football Run / Tap Step with Toe
D. 10 Jump Lunges High knees until end of minute, repeat.
E. Burpees for 1 minute.
Rest for 2 minutes walk around get water etc.
Grab your ball and heavy weights head to a wall. This is the Olympic inspired section. I found Jordyn Wieber doing this exercise on TV and wanted to try it and incorporate it so we did it last week as well, unfortunately, I broke the mirror while I was doing it and scared the hell out of myself. This week I found a nice secure spot.
10 squats with ball
Pulses for 30 Seconds
Roll ball out in front of you and complete 10 push-ups with ball at knees or shins.
Repeat x 3.
Back to Step for Sets 2 and 3:
20 Reverse Lunges R & L
10 Side Raises
10 Curl Press
Repeat x 3
Set 3 and getting onto the mat:
10 Leg Lifts each side on hands and knees
10 regular pushups
Repeat x 3
3 times crunches - regular crunches, to right and to left
10 x - back lift press into plank
10 x roll ups