Not-Quite-A-Burpee Exercise Pairings

Below is my plan for the Total Strength class I will teach this coming Sunday (6/26) at 2pm at the Morrison Family YMCA.  Come take the class with me...or try this one on your own at home.  The equipment is MINIMAL...which usually means that the workout is a doozy!

Equip: Mat, Heavy Weights

“NOT-QUITE-A-BURPEE EXERCISE PAIRINGS”

WARM-UP:

*3 min. Jacks w/ 5 Air Squats on ea. 30 sec.

ABS:

*30 sec. ea. x S-L Tuck-Ins 

*1 min. x Bicycles

*30 sec. ea. x S-L Pike-Ups

*1 min. x Straight Leg Bicycles

*1 min. x XFit Sit-Up w/ Twist (both hands to one side of hip, back and forth)

teach the TURKISH GET-UP

PAIRING #1: 3 rounds

*5 ea. x Turkish Get-Ups

*10 x Push-Up + Hop-In to Side of Hands (mod: push-up on knees)

PAIRING #2: 3 rounds

*5 x Atomic Man-Makers

*10 (5 R, then 5 L) x S-L Push-Up to S-L Hop-In (mod: Single-Knee; walk in)

EX. CNTDWN #3: 3 rounds

*5 x Supine Get-Ups

*10 x S-L Side Swipe Push-Up to Hop-In (alternating sides) (mod: knees)

EX. CNTDWN #4: 3 rounds

*5 x SDLHP + SDLHP w/ R Leg Lift + SDLHP w/ L Leg Lift

*10 (5 ea.) x Sideways Push-Up to Hop-In (mod: on knees)

EX. CNTDWN #5: 3 rounds

*5 x 2-Donkey Kick to 2-Sumo OH Press

*10 (5 R lead, 5 L lead) x Uneven Hands Push-Up to Hop-In (mod: on knees)

EX. CNTDWN #6: 3 rounds

*5 x DB Squat Clean to Sliding Front Squat R and L

*10 x Jack Push-Up to Hop-In (mod: no push-up, just plank jack)

EX. CNTDWN #7: 3 rounds

*5 x Reg. Thruster - Thruster + R Leg Kick - Thruster + L Leg Kick

*5 x Tuck Roll to Push-Up-Hop-In

STRETCH: