W/U
Usual - light walking, running, jump rope, jacks. Squats and lunges and stretches for 5-7 minutes.
Section A. Zuzana-inspired Section (50 seconds on 10 off)
- 50 sec right leg kick over step and around 10 sec rest
- Repeat with left
- 50 sec jump lunges 10 sec rest
- 50 sec burpees with 10 sec rest
- 50 sec jump squat with 10 sec rest
One minute between sets x 3 sets
(This section could be done with no equipment in a hotel, cruise ship, park, home, etc.)
Section B. Weights
LEFT SIDE
Heavy weights up on step, start with left step off to side for 10 reps, back for 10 reps and curtsy squat for 10 reps. Step forward with left, keep right foot on step, lunge with leg elevated on step for 10 reps. Step front leg in and set up for 10 reps dead lift.
10 overhead press.
10 curls
With hands on the step 10 plank rows. (Holding push up position, row up with right). Then, 10 pushups, 10 rows on left.
RIGHT SIDE
Same set for legs on right - step side, back, curtsy, forward with right leg, dead lifts. (10x each)
10 over head press.
10 curls
Rows and pushups.
Section C. Weights and Push Ups
Light weights - squat, curl, press x 10
10 squats off side of step - Go to side of step so you're facing it the long way, put on foot on step, squat down and step up for 10.
No weights. Put the end one hand four inches from the end of the step and the other hand on the edge. Complete 8 stagger push-ups.
Switch sides and legs, repeat on other side.
Repeat, Squat, curl, press x 10.
Section D. Abs.
Crunches front, flip over, plank for 20 seconds
Crunches left, left side plank 15 seconds
Crunches right, right side plank, 15 seconds
10 roll up and down with weights
10 lowering weight side to side (option to make it harder - lift up feet). targets obliques.
10 - lower back down head on floor. crunch up like normal then crunch up again but bring arms out around like you are hugging a big giant beach ball (if it hurts your neck, keep one hand on the back of your head).
Done and Cool Down.
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