Harris Mon 5:45pm Athletic Conditioning - Team Teach w/ MB (Bosu - Bench Back n Forth)

I taught my first Monday 5:45pm Athletic Conditioning class at the Harris Y yesterday.  I will be splitting this class with my dear friend and fellow instructor, Mary Queen.  Last night, Mary and I "team taught," and below is the breakdown of our all-indoors workout. I must credit Mary with the majority of the planning for this class; she is FULL of ideas.  Working together with her will definitely make me better at what I do.

Warm-Up:

6 min. AMRAP (As Many Rounds As Possible)-

*10 x Push-Up to Single-Leg Cross-Body Glide (gliders under feet, alternate right foot swing under and across left, PU, back to plank, left foot swing left, etc.)

*20 x Mountain Climb Glide

*Run 1 lap around indoor track

Equipment: Partner 1 has Bosu, Partner 2 has Step with 3 risers each side, each person needs a set of medium weights, a jump rope, and gliders

Round 1: (all can be done with or without weights...)

:30 sec. straddle step/bosu with feet-in plank position, jump feet on/off, row right, row left (mod. walk feet on/off)

:45 sec. Knee tuck jump on ground(mod. squat jump), then squat jump onto equipment, touching ground with fingers

:60 sec. Popcorn jumps(alternating toe taps on step) with weight OH(mod...no weight, and slow down taps)

P1 does all 3 exercises on 1 piece of equipment going 30, 45, 60 seconds, then swap equipment with P2 and go back down exercises: 30, 45, 60 seconds (4 min. 30 sec. cardio)

100 Challenge Set (alternate decades (10 reps) of 2 exercises): 

*odd sets: regular biceps

*even sets: hammer curls

(may do seated w/ heels elevated, seated w/ feet on floor, or standing)

Active Recovery: 2 min.

30 sec. regular jump rope

30 sec. lat. hop over rope, squat thrust, windmill rt./windmill left, lat. hop other way...

Repeat each of the above

Round 2:

:30 sec. on bosu-PU with a hop/on step, PU with a hop, hoppping with feet

:45 sec. Alt. leg runs with or without weights

:60 sec. on step(use weights) Burpee or squat thrust with OH press/on bosu, squat thrust or burpee bringing bosu OH

100 challenge set (alternating decades of 2 exercises)

     *Overhead Triceps Extensions

     *Bent-Over DB Fly

Active Recovery: 2 min. same as above

Round 3:

:30 sec - Plank Quick Hands (on bosu: hands on dome, quick hand walk atop dome) (on bench: plank walk hands up/ down bench - may lower bench to 2 risers ea. side)

:45 sec - Straddle Squat (buns touch bosu or bench) Jump Up to standing atop bench/ bosu

:60 sec - Plank Glide Out/ In + 1 Incline Push-Up atop bosu/ bench

100 challenge set: 

odd sets: thruster

even sets: goblet squat (1 DB or 2 DBs held in X)

Active Recovery (2 min.):

2 Rounds -

:30 sec. slalom jump rope

:30 sec. up-down to fwd. jump over rope

Round 4:

:30 sec - Hammy Runners w/ gliders (upper back atop bosu dome and atop bench)(challenge: double-leg glide outs)

:45 sec. - Broad Jump Over Bench (to 180 jump)(mod: phantom hop bench)/ Bosu Spring-Offs

:60 sec. - 3x Push-Up to 3 x Weighted Frog Hop (bosu: dome-down p-ups to weighted frog hop carrying bosu b/w legs)(bench: decline p-ups (feet atop bench; w/ 1 DB on floor by chest) to 3 x 1DB frog hop)

100 challenge set:

odd sets: Plank Row (“Renegade Row”)

even sets: See-Saw Single Leg Stiff Leg Deadlift High Pull

Active Recovery (2 min.)

2 Rounds -

:30 sec. high-knee jump rope

:30 sec. up-down to fwd. jump over rope

Note: We didn't get through the 4th round, but I'm sure that you can on your own at the gym or at home!