Back from vacation, well rested and eager to continue working out after spending a week doing early morning yoga, running and jumping in the ocean as well as surfing, paddle boarding and hiking. And also resting by the pool!
When I came back, I found some great packages waiting with my new gymboss timer and the ZCUT DVDs. I put them as well as the ZWOW 57 I did while on vacation to use in this class so you could do this as one long workout or as 3 smaller workouts.
Light Cardio (Walk, Run, Jump Rope, Jacks), Squats and Lunges, Walk Out Pushups (3x) and stretching.
I took this from ZWOW 57 - Zuzka did it as a timed workout with specific numbers of reps - I used the interval approach with AMRAP since everyone in the class is at different levels. We did 2 sets of 10 intervals, 50 sec on 10 off.
This was a dedicated # of reps style, 15, 9 and 6 reps of each exercise.
Lunge with back foot elevated on step weight in one hand and overhead press
Squat Front Raise
Switch Legs for Lunge
Plank Row on other side
3x with 15, 9 and 6 reps in each set.
Workout # 3
We were running out of time but you could turn this into a bigger workout by repeating this through 2 or 3 times.
10 Air Squats
10 jump lunges
10 Air Squats or Tuck Jumps
10 jump lunges
10 in and out
Plank - drop knees for 10
Side Plank - thread arm through 10 each side.
Enjoy and remember to keep on tri'n! Always consult a doctor before starting any exercise program.