Today's Siskey Total Strength - 3 Rounds, 3 Exercises, 10 Reps Each

Simple patterns are easy to follow when exercising.  I also believe that they hold you accountable to finishing exactly what you have planned for the day.  Keep things simple, rest very little, and you will be able to work yourself effectively, efficiently, and with very little thought and planning.

Today's Total Strength group exercise class at the Siskey Y followed a very easy set-rep scheme: 3 Rounds of 3 Strength Exercises, 10 Reps of Each.  See below for details.

Note: When doing this on your own at home, plug in ANY exercises you can think of.  Try to choose functional, multi-joint exercises, but feel free to get creative with it.  You may also just make it basic as can be, i.e. choose Air Squat, Push-Up, and Sit-Up as your three exercises.  Pick your poison, and make it your own.

WARM-UP:
*1 min. x 4 Side-to-Side Tire Run Fwd./ 6 x High-Knee Run Bkwd.
*1 min. x Side Shuffle-Shuffle-Squat Touch back and forth
*30 sec. x 4 Side-to-Side Tire Run Fwd./ 6 x High-Knee Run Bkwd.
*30 sec. x Side Shuffle-Shuffle-Squat Touch back and forth

ABS:
*30 sec. ea. arm x Knee Plank Single Arm Glide Out Fwd. (one hand on one glider - glides straight ahead and back in, maintain perfect plank position, do a tricep push-up w/ non-gliding hand)
*1 min. x alternating legs Cross-Body Glide (in plank - glide R foot across body and up to L hand, L foot to R hand, repeat)
*30 sec. ea. arm x Knee Plank Single Arm Glide Out Sideways (same thing as first exercise, but glide hand straight out sideways)
*1 min. x Plank - R Leg Tuck-In - L Leg Tuck-In - Double-Leg Tuck-In, repeat

MAIN SET:

#1: 3 Rounds - NO REST
*10 x Front Squat (dumbbells racked on shoulders, elbows high and narrow (upper arm parallel to floor)
*10 x Overhead (OH) Lunge in place
*10 x Superman Push-Up (push-up to opposite arm/ opposite leg lift)

Return Interval
*10 x Fingers-Dragging Side-to-Side Lunge + Side Leg Lift (in low side R-leg lunge w/ hands on floor by feet, drag fingers to L-leg side lunge, put body weight in finger tips, lift R leg 6 in. off floor)
*1 min. x Elbow Plank w/ Side-to-Side Double-Leg Hop

#2: 3 Rounds - NO REST
*10 x Squat Thruster (Squat + Dumbbell Shoulder Press)
*10 x Cross-Back 3-Pulse Lunge (dumbbells racked on shoulders w/ elbows high and narrow, step R leg back and to the left, then pulse three times in deep lunge, come center, switch legs, repeat)
*10 x Alternate b/w 5 sec. Plank Hold and 5 sec. Hold Down Push-Up Position (totals 50 sec.)

Return Interval

*10 x Fingers-Dragging Side-to-Side Lunge + Side Leg Lift

*1 min. x Elbow Plank w/ Side-to-Side Double-Leg Hop

#3: 3 Rounds - NO REST

*10 x Double-Arm Dumbbell Snatch (sumo squat to high pull in one smooth motion to finish overhead)

*10 x Side Lunge + Overhead Chop (alternating legs ea. rep)

*10 x Cross-Body Push-Up (in plank - cross one leg across the front of your body, then push-up w/ torso twisted)(modification: in knee plank - roll over onto 1 knee and push-up, switch leg ea. rep)

Return Interval

*10 x Fingers-Dragging Side-to-Side Lunge + Side Leg Lift

*1 min. x Elbow Plank w/ Side-to-Side Double-Leg Hop

#4: 3 Rounds - NO REST

*10 x Dumbbell Squat Clean (Google or YouTube video of this if you need guidance)

*10 (5 ea. leg) x Hold Lunge Down Position + Dumbbell Hammer Curl (5 x R leg; 5 x L leg)

*10 (5 ea. arm) x Single-Arm Weighted Burpee

Return Interval

*10 x Fingers-Dragging Side-to-Side Lunge + Side Leg Lift

*1 min. x Elbow Plank w/ Side-to-Side Double-Leg Hop

STRETCH