Harris Y's Athletic Conditioning/ Yoga-Strength Class

I subbed a class at the Harris YMCA this morning; half of it was the Athletic Conditioning format that I'm very familiar with, but the other half of it was supposed to be a Yoga-Strength Fusion.  Yoga is NOT my forte.  I gave it a go, though (well, about 15 minutes of the class); see below for the workout breakdown.

WARM-UP:
45 sec. - 30 sec. - 20 sec. x:

• R leg: Split Squat Plyo (lunge and stay down (back knee near the floor), hop front foot (R) out to the right, back to center, over to the left, back to center, repeat without ever coming up out of the lunge)
• L leg: Split Squat Plyo

6 Round Tabata (6 rounds of 20 sec. ON/ 10 sec. REST): 

• Squat-Thrust to Donkey Kick (hop out to plank, hop feet in, then kick heels to bum; hands never leave floor) 

OUTDOOR CONDITIONING: 

XFit Mile Run: Run 1 Mile w/ 10 Walking Lunges and 10 Push-Ups on the minute every minute

INDOOR YOGA-STRENGTH FUSION:

1)

60 sec. - 45 sec. - 30 sec. x

• Dumbbell Windshield Wipers (lay on back w/ heavy dumbbells held straight up over chest (i.e. the finish position of a chest press), lower legs to 2 in. above floor, raise both legs up and to the right of the dumbbells, return legs down to center 2 in. above floor, then double-leg raise up to left side of dumbbells, return center, repeat)
• Plank Glide in a Circle (in plank w/ a glider under each toe, move body in a full circle clockwise, then do the same counterclockwise, repeat)

2)

60 sec. - 45 sec. - 30 sec. x

• Yoga Bum Glide (seated w/ legs straight out in front of you, 1 glider under each heel, palms flat on the floor on either side of your hips - glide straight out to an extended rear bridge (on heels and hands) w/ bum raised off floor, then glide back to starting position)
• Sumo Squat Hold + alternating Single-Arm Overhead DB Press (hold down position of a sumo/ plie squat (wide legs, toes pointed out), 1 dumbbell in each hand, perform shoulder press one arm at a time without ever coming up out of the squat)

3)

60 sec. - 45 sec. - 30 sec. x

• Rock the Boat (do a tuck roll on your back, when you come up to seated position, straighten out legs, balance, and hold a pike position)
• DB Walk-Through + Push-Up (in plank w/ hands on dumbbells, walk feet all the way through hands (without ever letting your hands/ fingers off of the dumbbells) to an extended bridge position (bum up, balance on heels and hands), walk back through to plank and do a push-up, repeat

4)

60 sec. - 45 sec. - 30 sec. x

• Push-Up to Cross-Body Kick R and L (push-up, remain in plank, kick R foot across body and up to L armpit, reverse it, and repeat)
• Prisoner Chair Hold + alternating Single-Leg Kicks (hold down position of a squat (hands behind head) (for extra challenge: rack heavy DBs on your shoulders), kick one leg at a time out to about bellybutton height)

FINISHER - SPRINTS:

2 groups at the end line of a basketball court

10 Rounds:

*Group 1 sprints there/ back (long length of court)

*Group 2 sprints there/ back as soon as group 1 returns

-limit rest to the duration of the other group sprinting (no more than 10 seconds)...the lack of rest will add up!!!

-sprint all out!