Tonight's Workout w/ Clients (2/18)

*Difficulty Level: Beginner - Intermediate (depending upon weight used)
-Beginner: 5 lb. dumbbells
-Intermediate: 8-10 lb. dumbbells

WARM-UP: (3 times through without rest)
-20 HIGH KNEE MARCH (40 total)
-8 REGULAR AIR SQUATS (legs shoulder width apart, toes pointed forward)
-8 PLIE AIR SQUATS (wide leg stance, toes pointed out)
-8 each ALTERNATING REG. AIR SQUATS AND PLIE AIR SQUATS

QUICK CARDIO: (any cardio machine, i.e. tread mill, step mill, stationary bike or elliptical)
-"TABATA": 8 rounds of 20 seconds ON (as hard as you can go)/ 10 seconds OFF (active rest; go easy) - 4 min. total
-NOTE: set resistance/incline/speed high and hard!!; for your 20 seconds ON, you should push yourself to your max, where 20 seconds is the max amount of time you can last

STRENGTH: 10 to 1 Countdown; 2 or 3 times through (no rest between exercises; rest 1 min. between full sets)
-10 JUMPING JACKS W/ OVERHEAD PRESS (use light dumbbells)
-9 ea. arm of SIDE-TO-SIDE PUNCHES (use light dumbbells)
-8 SQUAT THRUSTERS (full squat to overhead press) (use heavy dumbbells)
-7 FULL SIT-UPS (w/ weights in hands crossed across chest; keep elbows pinned to rib cage throughout)
-6 PLANK KNEE TOUCHES (hold plank on hands or elbows; bend knees to barely touch floor while keeping good plank form)
-5 SQUAT JUMPS (no weights) (full squat, lightly touch fingers to floor, keep back flat, reach up and jump as high as you can)
-4 ea. side of SINGLE ARM SNATCH (use 1 medium-heavy dumbbell)
-3 ea. side of PILLAR LUNGES (medium/heavy weights down at sides OR light weights touching overhead - elbows straight)
-2 BURPEES or 2 SQUAT THRUST JUMPS
-1 MINUTE BRIDGE HOLD (1 min. with both legs on floor OR 30 sec. each leg with single leg on floor)

CONDITIONING: (length of driveway or full length of basketball court); no resting
-RUN/SPEED WALK there-back
-ACTIVE RECOVERY: 5 DUMBBELL SQUAT SWINGS
-RUN/SPEED WALK there-back x 2
-ACTIVE RECOVERY: 10 DUMBBELL SQUAT SWINGS
-RUN/SPEED WALK there-back x 3
-ACTIVE RECOVERY: 15 DUMBBELL SQUAT SWINGS
-RUN/SPEED WALK: there-back x 4
-ACTIVE RECOVERY: 20 DUMBBELL SQUAT SWINGS

ABS: (equipment: Bosu and floor mat)
-PLANK W/ ELBOWS ON BOSU:
-30 SEC. PLANK HOLD
-10 PLANK KNEE TOUCHES
-10 PLANK PIKE BUTT-UPS
-30 SEC. PLANK HOLD
-LAYING W/ LOWER BACK ON BOSU:
-10 ea. side of SINGLE-LEG TUCK-INS
-10 ea. side of SINGLE-LEG PIKE-INS
-30 sec. ea. side of SIDE BRIDGE HOLD (one elbow on Bosu)

STRETCH