New Year's Eve 2-Hour Holiday Special (Siskey Y 8-10am)

TEAM TEACH w/ THE WONDERFUL ELIZABETH KAPSIAK
Hour #1 - Cardio-Strength Class (1 hour duration): "Add-On Rounds of FOUR"

(Equip: Heavy DBs, Mat, Gliders)

WARM-UP: (Erin)

4 Rounds-

*20 sec. x Torso Twisting H-K Run

*40 sec. x Up-Down

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2 ROUNDS of Parts A and B:

A) STRENGTH SET #1: (Add-On Rounds)(Liz to lead)(demonstrate first 2 ex’s @ start)

1. 4 x Man Maker (w/ or w/o push-up)
2. 4 x (Front Rack) Lunge Jump-Lunge Jump-Sumo Jump 
3. 4 x Burpee-180 Tuck Jump (total 4 burpees)
4. 4 x Pillar Lunge Thruster (4 x R, then 4 x L)

B) CARDIO #1: (Liz to lead)

*4 min. x Jump Rope

*on the minute every minute: 4 x OH Squat-Tuck Jump-Squat (taut rope OH)

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2 ROUNDS of Parts A and B:

A) STRENGTH SET #2: (Add-On Rounds) (Erin to lead)

1. 4 x 1 DB Supine Get-Up (challenge: S-L, 2xR and 2xL)
2. 4 x Hand Glide Out to 4x Push-Ups, Hand Glide In to 4x DB Deadlift
3. 4 x DB Squat Swing Hop Fwd. and Back, then L and R
4. 4 x X-Body Gliding Push-Ups (R and L = 1; 8 total push-ups)

B) CARDIO #2: 

*4 min. x Jump Rope (Erin to lead)

*on the min. ea. min.: 4 x Gliding Plank (Push-Up) Pike-In and 4x Bum Glide

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Hour #2 - Total Strength Class (1 hour duration): "Triple 2 Minute AMRAPs"

(Equip: Kettlebell, Heavy DBs, Mat, Stack of 4 Risers)

WARM-UP (Abs): (Erin to lead)

60-45-30 sec. x 

*Straight Arm/ Leg Sit-Up w/ 1DB Moving OH

*Plank - Double Footed Hop Over DB (no pike in hips)(elbow or hand plank)

SET #1: (Erin to lead)

3 Rounds (7.5 min.) -

*2 min. AMRAP x

*5 x Push-Up Hop In

*5 x Goblet Squat KB Thruster (buns to risers)

*30 sec. x rest

RETURN STRENGTH INTERVAL: (Erin to lead)

*16 x Tricep Push-Up Hold + Alt. Rear Leg Lift

*16 x Single-Arm/ Single-Leg (one toe down) KB Thruster (8 x R, then 8 x L)(buns to risers)

--------------------------

SET #2: (Liz to lead)

3 Rounds (7.5 min.) -

*2 min. AMRAP x

*5 x Sumo Squat Curl and Press (buns to risers)

*5 x Decline Push-Up + Row R and Row L (mod: no decline - on floor, on knees)

*30 sec. x rest

RETURN STRENGTH INTERVAL: (Liz to lead)

*16 x Tricep Push-Up Hold + Alt. Rear Leg Lift

*16 x Single-Arm/ Single-Leg (one toe down) KB Thruster (8 x R, then 8 x L)(KB in same arm as working leg)

--------------------------

SET #3: (Liz to lead)

3 Rounds (7.5 min.) -

*2 min. AMRAP x

*5 x Dive Bomber

*5 x 1 DB Walking Ninja Get-Up to Punch-Out (never come out of squat)

*30 sec. x rest

RETURN STRENGTH INTERVAL: (Liz to lead)

*16 x Tricep Push-Up Hold + Alt. Rear Leg Lift

*16 x Single-Arm/ Single-Leg (one toe down) KB Thruster (8 x R, then 8 x L)

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SET #4: (Erin to lead)

3 Rounds (7.5 min.) -

*2 min. AMRAP x

*5 x V-Sit KB Russian Twist to OH Press

*5 total x Fwd. Lunge - KB Halo - Step Back (alt. legs ea. rep)

*30 sec. x rest

RETURN STRENGTH INTERVAL: (Erin to lead)

*16 x Tricep Push-Up Hold + Alt. Rear Leg Lift

*16 x Single-Arm/ Single-Leg (one toe down) KB Thruster (8 x R, then 8 x L)

The Eight

Equip: Gliders, Mat, Heavy Dumbbells (DBs), Optional Drop-Down set of Lighter DBs

**Note: If you are short on time for this workout, go ahead and make it "The Six:" perform only 6 of the 8 exercises listed, 6 reps of each, 6 rounds through.

WARM-UP:

*3 min. x Double-Hand Glide-Out - 2x Push-Up - Glide-In (mod: no p-u, or on knees)

*@ Top of Ea. Minute: 5 ea. leg x Gliding Pillar Lunge (5xR, then 5xL)

“The Eight” (8 Rounds of 8 Exercises, 8 Reps of ea.)

8 Rounds -

1. 8 x 1 DB Push-Up + Row (move DB over to other side ea. rep)
2. 8 x Slam Squat (Jump) or Squat-Tuck Jump-Squat
3. 8 x Weighted Burpee (no jump) (mod: no p-u, walk in/ out)
4. 8 x Weighted Straight Arm/ Leg Sit-Up (DB moves overhead)
5. 8 x Rainbow Deadlift to 2x Lateral Hop-Over DB
6. 8 x Sumo Squat Hold Bicep Curl (elbows vs. inner thighs)
7. 8 ea. x Step-Back Lunge Deadlift (straight back leg)(mod: down to mid-shin only)
8. 8 x Gliding Squat-Thrust-Deadlift

ABS:

60-45-30 sec. x

*Russian Twist to OH Press

*Plank + alt. Knee Out-Knee In

"1000 Rep Workout"

My dear friend and fellow group exercise instructor, Elizabeth Kapsiak, emailed this "1000 Rep Workout" to me the other day.  She found it at the bodyrock.tv website.  What a killer this one is!...very worth passing along to all of you.

This is a GREAT workout to use when stuck at home for the holidays.  The moves are all very basic, and the only piece of equipment required is a single weight of some sort.  I used a 25 pound dumbbell when I did this two days ago, but feel free to use a medicine ball, a gallon jug of water, or some other relatively heavy household item.

I have my first session with a new client tomorrow morning.  I will likely use a version of this workout with her, simply because the 10 exercises of this workout are basic, essential moves, which together will provide me with an easy way to evaluate her form and technique.

10 Rounds: (should take ~40-45 min.)(as little rest as possible; and only rest b/w rounds)
1) 10 x Burpee
2) 10 x Weighted Squat Jump (hold DB with both hands, centered, chest high)
3) 10 x Push-Up
4) 10 x Pike-Up (mod: Toe-Touch Sit-Up (on back, feet straight up, touch toes)
5) 10 x Tricep Dip (on a bench, chair, or even on the floor)(challenge: hands atop a medicine ball)
6) 10 x Knee-Slap Tuck Jump
7) 10 x Elbow Plank Jack
8) 10 x Weighted Switch Lunge Jump (DB held with both hands, centered, chest high)
9) 10 x Supine Leg Raises (challenge: Windshield Wiper w/ 1 DB held straight up above chest)
10) 10 x Squat-Thrust-(Lateral) Jump

Additional Class This Week - Friday 12:15pm Total Strength (Morrison)

I just picked up another class for the week:

• Tomorrow (Friday); 12:15pm - 1pm - Total Strength (Morrison Y - Main Grp Ex Studio) (sub for Roxanne)

Or, I May Teach This One Today, Instead...Game Time Decision=)

Option: Use for Total Strength; instead of Tripod DB Bear Crawl, do:

3 Rounds -

*30 sec. x 4 steps fwd./ 4 steps bkwd. DB Bear Crawl

*10 sec. Rest b/w rounds

WARM-UP:

50-40-30-20-10 sec. x Exercise A

10-20-30-40-50 sec. x Exercise B

*Ex A = Jumping Jack (challenge: Low Jack OR w/ 1DB)

*Ex B = Gliding Plank Jack (challenge: add in Push-Ups)

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REP LADDER #1:

10-8-6-4-2 ea. leg x DB Thruster + Front Kick

2-4-6-8-10 x Finger-Tapping Fwd. and Bkwd. Frog Jump

*Tripod DB Bear Crawl (short length of room)

-Fwd. DB Bear Crawl there/ Bkwd. back

-10 sec. Rest b/w rounds

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TIME LADDER #1:

50-40-30-20-10 sec. x Exercise A

10-20-30-40-50 sec. x Exercise B

*Ex A = DB Squat-Thrust-Row R and L-Deadlift 

*Ex B = Surfer Get-Up (switch lead leg ea. rep)

*Tripod DB Bear Crawl

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REP LADDER #2:

10-8-6-4-2 ea. x Side Lunge Thruster 

2-4-6-8-10 ea. x Lateral Hopping Switch Lunge Jumps 

*Tripod DB Bear Crawl

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TIME LADDER #2:

50-40-30-20-10 sec. x Exercise A

10-20-30-40-50 sec. x Exercise B

*Ex A = DB Squat Clean

*Ex B = (Double-Leg) Hammy Runners

*Tripod Bear Crawl

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REP LADDER #3:

10-8-6-4-2 ea. x Step-Back Lunge Deadlift to Side Lunge Deadlift 

2-4-6-8-10 x S-L Hand Glide-Out to 2x S-L Push-Up-Glide In-2 Deadlift (alt. legs ea. rep)

*Tripod DB Bear Crawl

ABS:

60-45-30 sec. x A) V-Sit Cherry Pick; B) Elbow Plank DB Pass-Under

Siskey Total Strength - "Tabata Time"

Below is the workout breakdown for this morning's Total Strength class, a modified version of CrossFit's "Tabata Gone Bad."

TABATA = 8 Rounds of 20 sec. of HARD WORK/ 10 sec. of REST

WARM-UP:

Tabata: alternating rounds of Air Squat and Hand-Release Push-Up

“TABATA GONE BAD:” (5 separate tabatas of 5 difft. exercises; 1 min. REST b/w ea. tabata)(25m)

1. MB Slam Squat Burpee (no jump) (mod: MB Squat-Thrust-Stand w/ MB OH)

-1 min. x REST (option: Jump Rope for active recovery)

2) DB Side Lunge Thruster

-1 min. x REST (option: Jump Rope for active recovery)

3) Renegade Row (push-up - row L - row R) + Hop-In

-1 min. x REST (option: Jump Rope for active recovery)

4) Single-Leg Squat + Fwd. Reach (+ Jump) (place DB in front to touch)(alt. legs ea. rnd)

-1 min. x REST (option: Jump Rope for active recovery)

5) Weighted Tuck-Up to V-sit Shoulder Press (w/ MB or 1 DB)

-1 min. x REST (option: Jump Rope for active recovery)

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ABS:

Tabata: Single-Leg Elbow Plank Hold (alt. legs ea. round)(challenge: toe atop MB)

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MINI - “TABATA GONE BAD:” (3 1/2 tabatas of 3 difft. exercises; 1 min. REST b/w ea. tabata)

1) 4 Round Tabata: Plank Double-Footed Side Hops L and R to Jack Push-Up

-1 min. x REST (option: Jump Rope for active recovery)

2) 4 Round Tabata: Pike Jump OR Prisoner Squat + Straight Leg Torso Twist

-1 min. x REST (option: Jump Rope for active recovery)

3) 4 Round Tabata: 1 DB: Squat-Thrust-Single Arm DB Deadlift to Lateral Hop over DB (chllge: burpee)

-1 min. x REST (option: Jump Rope for active recovery)

FINSHER:

Tabata: Surfer Get-Up (alt. lead leg ea. round)

Erin's Group Ex Schedule (Week of 12/25 - 1/1)

• Wednesday (12/28); 9:30am - Total Strength (Siskey YMCA - Room 2)
• Saturday (12/31); 8-10am - New Year's Eve Holiday Special: 8am Cardio-Strength, 9am Total Strength (Siskey YMCA - Room 2) (Team Teach w/ Elizabeth Kapsiak)

"12 Days of Christmas" Workout - Option B

I taught this version of the "12 Days of Christmas" at the Harris Express YMCA in this morning's 5:45am Athletic Conditioning class.  We used the hill between the 6th and 7th floors of the Piedmont Row parking deck for our run (up and back ~100m), and the only other equipment required was a Jump Rope for warm-up and a set of Heavy Dumbbells.

WARM-UP:

*4 min. x Jump Rope w/ 4 x Jack-Touch and 4 x Plank Jack/ Jack P-U on ea. min.

ADD-ON ROUNDS:

1 x Hill Run up/ back

2 x Man Maker

3 x (Front Rack) Lunge Jump-Lunge Jump-Sumo Squat Jump

4 x Burpee-Fwd. and Bkwd. Frog Hops

5 x DB Slam Squat 

6 x OH Lunge (3 x R; 3 x L)

7 x Pike Jump (mod: tuck jump OR prisoner squat + straight leg torso twist)

8 x Single-Arm Snatch (4 x R, 4 x L)

9 x Donkey Kick to Push-Up

10 x Lateral Switch Lunge Jump

11 x DB Thruster

12 x X-Body Push-Up

"12 Days of Christmas" Workout

Below is what I'll be teaching today at both the Siskey and Morrison YMCAs.  Merry Christmas to all!


These are add-on rounds of 12 different exercises of increasing reps.  The entire thing should take 40 min.+.  Read the workout breakdown below carefully for details on how this one works.


I credit owner of CROSSFIT S3, Kirk Dewaele, with this workout pattern.


Equip: Mat, Bench/ Box, Heavy Dumbbells (DBs), and a Medicine Ball (MB)

WARM-UP:

30-20-10 x 

*Step Up Repeaters (30 ea. leg, etc.; all R first, then all L)

*MB Plank Hop-Ins (hands atop MB)(mod: no MB OR MB Mtn. Climb)

*MB Suitcase Crunch

12 DAYS OF CHRISTMAS: 

12 x Pillar Lunge Thruster (6 R, then 6 L)
11 x Reptile Push-Up (R and L = 1) (mod: put top foot down on floor OR go to one knee)
10 x MB Plank Double-Footed Hop-Overs (over 1 DB on floor OR bench)(R and L = 1)
9 x DB Thruster
8 x Plyo Step-Ups (a la Erin Stern) (R and L = 1)(challenge: hanging DBs)
7 x Knee-Slap Tuck Jump to Box Jump (mod: prisoner squat - step up - prisoner squat - step off)
6 x Double-Arm DB Snatch
5 x SDLHP
4 x Slam Ball Star Jump,
3 x Sumo Squat Curl and Press,
2 x Hand-Release Bench-Facing Burpee (Burpee-Broad Jump over)(mod: step up/over OR lunge)
1 x (Atomic) Man Maker (Row R, PushUp, Row L, PushUp, Stand/ Press, OH Lunge R, OH Lunge L)

*Rnd. 1: 1 Atomic Man Maker 

*Rnd 2: Rnd. 1 + 2 Hand-Release Bench-Facing Burpee

*Rnd 3: Rnd. 2 + 3 Sumo Squat Curl and Press

*Rnd. 4: Rnd. 3 + 4 Slam Ball Star Jump

*Rnd. 5: Rnd. 4 + 5 SDLHP

*Rnd. 6: Rnd. 5 + 6 DB Double-Arm Snatch

*Rnd. 7: Rnd. 6 + 7 Knee-Slap Tuck Jump to Box Jump

*Rnd. 8: Rnd. 7 + 8 Plyo Step-Up

*Rnd. 9: Rnd. 8 + 9 Thruster

*Rnd. 10: Rnd. 9 + 10 MB Plank Double-Footed Hop-Over

*Rnd. 11: Rnd. 10 + 11 Reptile Push-Up

*Rnd. 12: Rnd. 11 + 12 Pillar Lunge Thruster

FINISHER: (lower to 2-risers bench)

30-20-10 x 

*Single-Leg Box Jump (30 ea. leg, etc.; all R first, then all L)

(*Rolling MB Plank)

*Russian Twist MB Slams

Harris Athletic Conditioning - Tonight (Mon) 5:45pm

"RESIST YOUR PARTNER"

WARM-UP:

*4 min. x Squat-Thrust-180 Jump (challenge: last 2 rounds => Burpee-180 Jump)

-On The Minute Every Minute: 20 x Torso Twisting High-Knee Run

PARTNER RESISTANCE STUFF:( min.)

1)

P1: 1 min. x Resisted Mtn. Climb (P2 holding P1)

P1: 1 min. x Resisted Sprint (P2 holding P1)

-Switch partners!

4 min. AMRAP -

P1: V-Sit Hold (+ 1DB OH Press)

P2: 10 x Lateral Hops over Partner’s legs

-Switch partners!

2)

P1: 1 min. x Resisted Mtn. Climb (P2 holding P1)

P1: 1 min. x Resisted Sprint (P2 holding P1)

-Switch partners!

4 min. AMRAP -

P1: Hold Plank

P2: 10 ea. side x Decline Push-Up (feet atop partner’s back)(mod: 5 reps; hold 10-cnt. decline plank)

-Switch partners!

3)

P1: 1 min. x Resisted Mtn. Climb (P2 holding P1)

P1: 1 min. x Resisted Sprint (P2 holding P1)

-Switch partners!

1 min. x Hand War (stationary feet in plank)

1 min. x Pound-Push Ups

4) 

P1: 1 min. x Resisted Mtn. Climb (P2 holding P1)

P1: 1 min. x Resisted Sprint (P2 holding P1)

-Switch partners!

4 min. AMRAP - “Over-Under Drill”

P1: Hold Elbow Plank

P2: Broad Jump over P1

then

P1: Downward Dog

P2: Military Crawl beneath P1

then

P1 and P2: meet in plank for 5x Push-Up together

-Switch partners!

--------------------------------

Outside for 200m Fwd./ Bkwd. Sprint Repeaters (divide class into 2 groups on opposite sides of track)

8 Rounds (alternating groups and alternating fwd. and bkwd. running ea. round)(”rest” = hold plank)

Rnd. 1:

*G1: 200m Fwd. Sprint to G2

*G2 rests until 1st person in G1 arrives, then G2: 200m Fwd. Sprint to G1’s starting spot

Rnd. 2: same as Rnd. 1, but Bkwd. Sprint instead

Erin's Group Ex Schedule for Week of 12/18 - 12/25

• Sunday (12/18); 12:45pm - Cardio-Strength Challenge (Harris Y - Upstairs Group Ex Rm)
• Sunday (12/18); 3pm - Winter Weekend Bootcamp (Erin's neighborhood - $10/ person)
• Monday (12/19); 5:45pm - Athletic Conditioning (Harris Y - Upstairs Group Ex Rm)
• Wednesday (12/21); 9:30am - Total Strength (Siskey Y - Room 2)
• Wednesday (12/21); 5:30pm - Total Strength Extreme (Morrison Y - Main Group Ex Rm)
• Thursday (12/22); 9:45am - WOD (CROSSFIT S3)
• Friday (12/23); 5:45am - Athletic Conditioning (Harris Express Y)

Winter Weekend Bootcamp - Session #3 (Sprints and Loooong Strength Intervals)

No Equipment Necessary!!

WARM-UP:

10 x 100 yd. Sprints + 10 Air Squat on end; 30 sec. Rest b/w rounds 

(rest starts w/ last one “home”)

#1: 60%

#2: 75%

#3: 85/ 90%

#4 - #10: 100% effort

F.G.B.: 3 Rounds; 1 min./ ex.; 1 min. rest b/w rounds (Round 3: 30 sec./ ex.) (14.5 min.)

#1: In-Place 

• R Elevated Lunge-Drive Up (@ curb)
• Incline Plank 2-Step Walk + Push-Up back n forth
• L Elevated Lunge-Drive Up (@ curb)
• Box Jumps (@ curb)(challenge: squat-touch @ take-off and landing)
• Squat-Thrust-Jump (challenge: alternating single-leg)

#2: Traveling (short distance of lot)

• Side Shuffle there/ back
• Frog Hop there/ back
• Lunge there/ back
• Backwards Frog Hop there/ back
• Burpee Broad Jump there/ back

FINISHER: if time

8 Round Tabata: 1 Round = 20 sec. x Exercise A; 10 sec. x Exercise B

*Exercise A: Sprint there/ back short length of lot 

*Exercise B: Jump Squat (modification: Hold Squat Down Position)

Harris Cardio-Strength Challenge (today (12/18) @ 12:45pm)

"Partner Face-Off"

Equip: Partner, Stack of 4 or 5 Risers per person, Heavy Dumbbells (DBs) per person

SET UP: divide room into two groups, team up with a partner, ea. person grabs equipment, face your partner about 8 ft. apart

WARM-UP:

2 Rounds -

*30 sec. x High-Knee Run

*30 sec. x Wide-Legs Knee-Slapping High-Knee Run

*30 sec. x Mtn. Climb

*30 sec. x Side Runners (in plank)

PARTNER COUNT-UPs: (one partner works, while the other partner rests, switching back and forth)

1) alt. partner 1-2-3-4-5-6-7-8-9-10 x: Air Squat (buns to risers)

2) alt. partner 1-2-3-4-5-6-7-8-9-10 x: Incline Push-Up (hands atop risers)(challenge: rest in plank)

SUPERSET #1: (partner pace-setter drill)

5 min. AMRAP

P1:

*10 x Front Squat (buns to risers)

*10 x Push Press

P2:

*Knee-Slap Tuck Jump to Broad Jump over risers until P1 finishes, then switch!

PARTNER COUNT-UP:

*alt. partner 1-2-3-4-5-6-7-8-9-10 x: Lateral Jump (over risers)(R and L = 1)(mod: over a line on floor)

SUPERSET #2:

5 min. AMRAP

P1:

*2 x ea. direction: DB Squat Swing + Hop around risers (fwd., L, bkwd., L, fwd., etc.)(16 swings ea. rnd.)

P2:

*Sumo Squat Hold + Curl and Press until P1 finishes, then switch!

PARTNER COUNT-UP:

*alt. partner 2-4-6-8-10 x: Burpee (mod: incline push-up OR squat-thrust-jump)(challenge: weighted)

SUPERSET #3:

5 min. AMRAP

P1:

*5 x Fwd. there/ Bkwd. back Shuttle Run (S-T-J on end lines) b/w risers

P2:

*DB Thrusters until P1 finishes, then switch!

PARTNER COUNT-UP: 

2 Rounds -

*alt. partner 1-2-3-4-5 x Plank Row R and L to Lunge Jump R and L (challenge: add push-up b4 rows)

FINISHER:

*alt partner 10-20-30-30-20-10 x Seated OH Press

-if time

*alt partner 10-20-30-30-20-10 x Goblet Squat