This workout is done in 5 parts.
Part 1 - (stationary hops)
2 min lateral hops R
30 sec rest
2 min lateral hops L
30 sec rest
2 min plate switches
Part 2 - (run throughs) 15 meter sprints with no less than 5 obstacles. Each of the following will be done for 6 passes (down + back = 2)
high knee turnaround sprints
front hops
karaoke (grapevines)
side hops R
high knee turnaround sprints
side hops L
squat jumps
plate hop burpees
rolling pushups
high knee sprints
Part 3 - STAB = (shoulders,triceps, abs & biceps)
Class does reps in unison on trainers count:
Shoulder Medley - 2 rounds
20 front raises 15/20
20 upright row 15/20
20 OH press 15/20
Triceps Medley - 2 rounds
10 narrow push-ups BW
20 skull crushers 15/20
20 OH French press 15/20
Ab Medley - 2 rounds
20 situps
20 R side ups
20 L side ups
20 Superman back ext's
Biceps 21s - 2 rounds (see demo)
7 bottom to half 25/45
7 half to full 25/45
7 full 25/45
Part 4 - (run throughs) 15 meter sprints with no less than 5 obstacles. Each of the following will be done for 6 passes (down + back = 2)
high knee turnaround sprints
front hops
karaoke (grapevines)
side hops R
high knee turnaround sprints
side hops L
squat jumps
plate hop burpees
rolling pushups
high knee sprints
Part 5 - ("Rough Boy" squats)
30 sec squat
30 sec squat hold
1 min squat
1 min squat hold
2 min squat
2 min squat hold
Post all you are thankful for to comments.
If you have a little time in the morning before things get rolling and want to pre-burn some of that Thanksgiving feast - come join us!
Might not need them after this workout! We are grateful every day for you. Happy Thanksgiving!