VERY Last Minute Sub - Tomorrow

I just found out late tonight that I will be teaching tomorrow morning's Cardio Strength class at the Harris Y (in the gymnasium) at 8:30am.  If you get this notice in time, please join me!  See a preview of the class plan below:

Equipment: Mat, Handled Resistance Band, Medium and Heavy Dumbbells

WARM-UP:

*3 min. x Skaters (mod: walking skaters) w/ 20 sec. Chair Hold on ea. min. (start chair)

ABS: 2 Rounds - 

• 30 sec. x Supine Toe Touches (on back w/ feet straight up in air, reach hands for toes)
• 30 sec. x Ab Pulse Burn-Out (on back, feet flat on floor, hands down by hips, pulse up and down)
• 30 sec. x Pelvic-Up (on back w/ feet straight up in air, lift pelvis straight up off mat toward ceiling)

COUNT-UP/DOWN PAIRINGS: 10-2; 8-4; 6-6; 4-8; 2-10

#1:

*10-8-6-4-2 ea. side x Overhead (OH) Band Hold + Side Leg Lift (stand on band loop, handle in ea. hand, straighten elbows and hold hands straight up overhead, pulse leg out to side)(mod: rack @ shoulders)

*2-4-6-8-10 x Resisted Band Squats (stand on band loop, handle in ea. hand and racked at shoulders, squat)

*C: 30 Jumping Jack, 20 Elbow Plank Mtn. Climb, 10 Dynamic Squat  - 2 min. limit! 

#2:

*10-8-6-4-2 x Thruster

*2-4-6-8-10 x OH Lunge  (modification: hanging DBs)

*C: 30 Jumping Jack, 20 Elbow Plank Mtn. Climb, 10 Dynamic Squat  - 2 min. limit!

#3:

*10-8-6-4-2 x R - All 4s Resisted Rear Leg Extension (on hands and knees: band handle in ea. hand, bottom of band looped around instep of one foot, extend leg straight back)

*2-4-6-8-10 x R - All 4s Resisted Extended Leg Rear Lift + Side Out (same as above, but extended leg swipes out and in)

*C: 30 Jumping Jack, 20 Elbow Plank Mtn. Climb, 10 Dynamic Squat  - 2 min. limit!

#4:

10-8-6-4-2 x L - All 4s Resisted Rear Leg Extension (on hands and knees: band handle in ea. hand, bottom of band looped around instep of one foot, extend leg straight back)

*2-4-6-8-10 x L - All 4s Resisted Extended Leg Rear Lift + Side Out (same as above, but extended leg swipes out and in)

*C: 30 Jumping Jack, 20 Elbow Plank Mtn. Climb, 10 Dynamic Squat  - 2 min. limit!

#5:

*10-8-6-4-2 x Crouch-to-Bent Over Fly (squat w/ DBs at ankles, rise up to do a bent-over fly)(modification: bent-over or standing fly)

*2-4-6-8-10 x Push-Up to Row OR Renegade Row (modification: on all 4s - rear row)

*C: 30 Jumping Jack, 20 Elbow Plank Mtn. Climb, 10 Dynamic Squat  - 2 min. limit!

#6:

*10-8-6-4-2 x Sumo Dead Lift High Pull

*2-4-6-8-10 x DB Clean and Press

*C: 30 Jumping Jack, 20 Elbow Plank Mtn. Climb, 10 Dynamic Squat  - 2 min. limit!

FINISHER: 3 min. x DB Squat Swing w/ 10 Hammer Curl on ea. min. (start curl)