Workout of the Day

Below is the workout I put my 5:45 AM Athletic Conditioning class through this morning at the Morrison YMCA here in Charlotte:

1) Conditioning with a Partner - each person at opposite ends of the long length of basketball court

*Partner 1: Bosu Burpees for 1 minute

*Partner 2: Wall Balls for 1 minute

-partner switch (1 minute)

-then partners alternate:

*Side Shuffle there-back x 1

*Side Shuffle there-back x 2

*Side Shuffle there-back x 3

~quick rest

*Partner 1: Bosu Burpees (w/ 2 push-ups) for 1 minute

*Partner 2: Wall Balls (w/ 2 full squats) for 1 minute

-partner switch (1 minute)

-then partners alternate:

*Side Shuffle there-back x 1

*Side Shuffle there-back x 2

*Side Shuffle there-back x 3

2) Tabata with Cross-Body Punches (ladies: 3-8 lb. dumbbells; guys: 10-12 lb. dumbbells)

       -8 x 20 sec. ON/10 sec. OFF for total of 4 minutes

3) Strength/Conditioning in Aerobics Room or over Short Length of Basketball Court: (gliders and heavy dumbbells; ladies: 12-15 lbs., guys: 20-25 lbs.)

*20 Overhead Press to Glide Forward there/Glide Backward back

*15 Squat Jumps to Suicide Run

*10 ea. Single Arm Snatch to Glide Fwd there/Glide Bkwd back

*5 ea. Push-Up to Row to Suicide Run

*15 Squat Thrusters to Glide Fwd there/Glide Bkwd back

*40 total Mountain Climbers with Gliders to Suicide Run

*20 Sumo Deadlift High Pulls to Glide Fwd there/Glide Bkwd back

*15 Dumbbell Squat Swings to Suicide Run

*15 ea. Single Arm Squat Thrusters to Glide Fwd there/Glide Bkwd back

4) Abs: (mat)

*40 Hollow Body Rockers

*40 ea. Side-Laying Side-Ups

*20 Full Tuck-Ups

*20 ea. Side-Lean Tuck-Ups

*20 ea. Single-Leg Tuck-Ups

*5 ea. Plank-Twist-Toe Touches