My Monday Evening Group Workout

This is what we did in my driveway and garage yesterday evening...four out of four clients survived it!

DYNAMIC WARM-UP: down length of driveway
*High Knee March, *Walking Butt Kickers, *High Knee Run, *Running Butt Kickers, *Backwards Running Butt Kickers, *Opposite Hand to Opposite Toe Leg Kicks, *Side Squat (down and back facing same direction), *Lunge to Knee-Ups, *Jog back

CONDITIONING:

1) Sprint + Plyos + Strength Set: 3 times through; 30 sec. rest b/w sets

*Sprint Fwd. down driveway; Run Backwards back
*10 Tuck Jumps
*20 Air Squats

2) Metabolic Run (this one's a toughie!)

*Sprint 1/2 way down driveway; sprint back - 15 sec. rest
*Sprint full length and back - 15 sec. rest
*Karaoka full length and back - 15 sec. rest
*Power Skip (exaggerated, high hop skipping) full length and back - 15 sec. rest
*Sprint 1/2 way and back - 15 sec. rest
*Frog Hop 1/2 way; sprint back - 15 sec. rest
*5 Burpees to Power Skip full length and back - 15 sec. rest
*Sprint full length and back - 15 sec. rest
*Sprint full length, run backwards back - 15 sec. rest
*10 Plank Jacks to Duck Walk 1/2 way; jog back

STRENGTH: 2-3 x through

*Wall Squats (facing a wall with body/toes as close to wall as possible, arms overhead, squat as low as possible...very tough on the erector muscles along both sides of your spine) x 15

*Med Ball Squat-Shrugs (squat down, touch M.B. to floor, explosively rise up and shrug shoulders to ears w/ straight arms holding ball at arms' length) x 20

*30 sec. ea. side Single-Leg Bridge Holds

*Rolling Med Ball Push-ups (place one hand on med ball, push-up, roll ball to other hand, push-up, repeat) x 7 ea. arm

ABS:

*20 Butterfly Leg Lifts
*20 Butterfly Shoulder Lifts
*20 Butterfly Leg Lifts
*20 Butterfly Shoulder Lifts
*20 Pelvic Curl-ups
*20 Pelvic Curl-ups + Elbows to Knees
*20 Pelvic Curl-ups
*20 Pelvic Curl-ups + Elbows to Knees
*10 Full Leg Lifts