Preview of Today's 12:45pm Cardio-Strength Class at Harris Y

EQUIP: Mat, Kettlebell (KB), Heavy Dumbbells (DBs), Medium-High Bench

“ONE MINUTE, ALL TOGETHER NOW!”

WARM-UP:

*50 x Jumping Jack         

*50 x Low Jack (never come out of low squat)                                 

-Upon completion, begin Mvmnt. Prep: 5 x Heels-Elevated Air Squat (heels atop edge of mat) 5 x Air Squat + Triple Extension

-Once entire class finishes Air Squats: 60 sec. more of Movement Prep

MAIN SET:

*100 (50 R, then 50 L) x Single-Leg Squat + Forward Reach (tap DB w/ opp. hand out in front; challenge: add lateral reach)

-Upon completion, begin Cardio Set: 2 x Burpee (mod: S-T-J); 2 x Jack-Touch

-Once entire class finishes Air Squats: 60 sec. more of Cardio Set

*90 x Plyo Switch Step-Ups (box)(challenge: weighted)

-Upon completion, begin Cardio Set: 20 x Mtn. Climb; 20 x Russian Crab Dance

-Once entire class finishes Plyo Switch Steps: 60 sec. more of Cardio Set

*80 x Incline Plyo Push-Off Push-Ups (mod: on knees)(challenge: decrease height of bench)

-Upon completion, begin Cardio Set: 20-count x Standing Quick Feet; 20-count x Plank Quick Hands

-Once entire class finishes Push-Ups: 60 sec. more of Cardio Set

*70 x DB Sumo Deadlift High Pull

-Upon completion, begin Cardio Set: 10 x Lateral Hops (over bench or DB); 10 x Dbl.-Footed Lateral Plank Hop over DB

-Once entire class finishes SDLHP: 60 sec. more of Cardio Set

*60 (30 ea.) x Single-Leg Box Hops up to lower bench (2-4 risers))(mod: regular Box Jump or Step-Ups)

-Upon completion (lower bench to 2-risers), begin Cardio Set: 5 x Straddle-Bench Jack (w/ or w/o squat); 5 x Decline Plank Jack

-Once entire class finishes Box Jumps: 60 sec. more of Cardio Set

*50 x Kettlebell Thruster

-Upon completion, begin Cardio Set: 2 x Burpee (mod: S-T-J); 2 x Jack-Touch

-Once entire class finishes Air Squats: 60 sec. more of Cardio Set

*40 (20 x R, then 20 x L) x Step-Back Lunge + DB Bicep Hammer Curl

-Upon completion, begin Cardio Set: 20 x Mtn. Climb; 20 x Russian Crab Dance

-Once entire class finishes Plyo Switch Steps: 60 sec. more of Cardio Set

*30 x Kettlebell Goblet Squat (Jump)

-Upon completion, begin Cardio Set: 20-count x Standing Quick Feet; 20-count x Plank Quick Hands

-Once entire class finishes Push-Ups: 60 sec. more of Cardio Set

*20 x Dumbbell Burpee-Box Jump OR -Step-Up (lower bench (2-4 risers))

-Upon completion, begin Cardio Set: 10 x Lateral Hops (over bench or DB); 10 x Dbl.-Footed Lateral Plank Hop over DB

-Once entire class finishes SDLHP: 60 sec. more of Cardio Set

*10 x Atomic Man Maker (without the push-ups) (plank row R and L, hop in, stand, OH lunge R and L)

-Upon completion (lower bench to 2-risers), begin Cardio Set: 5 x Straddle-Bench Jack (w/ or w/o squat); 5 x Decline Plank Jack

-Once entire class finishes Box Jumps: 60 sec. more of Cardio Set