Sister Workout

The below workout is what I planned to do with my sister early this morning...life and house guests got in the way, so this one is still left to be done.  How about you all try it first and let me know how it goes??  No, I'll probably get to this one on my own sometime early next week (when I'm not teaching so many group exercise classes).

There is no easing into this workout.  The warm-up is a hard-hitting slam right from the start.  Last week, I posted and taught in a couple of group exercise classes a similar drill, where we walked a full circle in plank position one direction and then the other (adding push-ups in between).  This warm-up is very similar to that, except that your hands will be balanced atop a medicine ball, you'll only complete a 1/4 circle out and in, and the push-ups will be done with your hands atop the med ball, as well.  Good luck!!!  Note: if the med ball is too difficult for you, do it atop a bosu (or on the floor, if necessary).

WARM-UP:

• 5 x Med Ball Plank (hands atop MB): Walk Feet 1/4 Circle to R and back center - 2x MB Push-Up - Walk Feet 1/4 Circle to L and back center - 2x MB Push-Up
• 1 min. x Pike-Ups (modification: hands beneath bum)
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• 4 x Med Ball Plank: Walk Feet 1/4 Circle to R and back center - 2x MB Push-Up - Walk Feet 1/4 Circle to L and back center - 2x MB Push-Up
• 1 min. x Bosu Sit-Up
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• 3 x Med Ball Plank: Walk Feet 1/4 Circle to R and back center - 2x MB Push-Up - Walk Feet 1/4 Circle to L and back center - 2x MB Push-Up
• 1 min. x Straight Leg Bicycle
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• 2 x Med Ball Plank: Walk Feet 1/4 Circle to R and back center - 2x MB Push-Up - Walk Feet 1/4 Circle to L and back center - 2x MB Push-Up
• 1 min. x Suitcase Crunch w/ 1 DB Overhead
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• 1 x Med Ball Plank: Walk Feet 1/4 Circle to R and back center - 2x MB Push-Up - Walk Feet 1/4 Circle to L and back center - 2x MB Push-Up
• 1 min. x Superman to Banana (hold banana position (on back - shoulders and feet elevated off floor), roll onto belly, hold superman (on belly - arms and feet elevated), roll back and forth)

MAIN SET - XFit "Fight Gone Bad" PATTERN (1 min. ea. of 5 exercises + 1 min. rest; 3 x through)

#1:

1. High Box Step-Ups - Left Leg 
2. High Box Step-Ups - Right Leg 
3. High Box Jump 
4. Decline Push-Up (feet atop box, hands on floor, perfect plank w/ no angle in hips, push-up) OR Modified Handstand Push-Up (feet atop box, 90 degree angle in hips, touch head to ground and push back up)
5. Burpee Box Jump 
6. REST

#2:

1. Weighted Burpee (using a barbell or dumbbells (I would use a 55 lb. bar or 15 lb. DBs))
2. Single-Leg Dead Lift - Right (barbell or dumbells, again 55 lb. bar or 15 lb. DBs)
3. Single-Leg Dead Lift - Left 
4. Med Ball Clean
5. Plyo Push-Up (hold plank atop MB, hop hands off of and to either side of ball, drop into a push-up w/ sternum hitting ball, push-up and hop hands back up onto MB)(modification: rolling MB push-up; plyo push-up on knees)
6. REST

FINISHER:

*alternate w/ partner (one partner works while other rests) 

•         Man Makers: 1-2-3-4-5-4-3-2-1 (i.e. partner #1 does 1 rep, then rests while partner #2 does 1 rep, then partner #1 does 2, then #2 does 2...all the way up to 5 and then back down to 1)

STRETCH: