Intro to Erin - Initial Client Workout

Below is a sample introductory workout I use with clients during their first training session with me.  If you are new to my style of training, this is a good one to start with.

WARM-UP:

*2 min. Jumping Jacks w/ 5 Air Squats on ea. 30 sec.

ABS:

*60s-45s-30s: Bicycle Crunch

*60s-45s-30s: Hold Elbow Plank

5 min. AMRAP:

*5 x Jump Squat

*5 x Knee Push-Up

*5 x Full Sit-Up

EXERCISE PAIRING:

8-7-6-5-4-3-2-1: DB Ground to OH (Clean and Jerk)

1-2-3-4-5-6-7-8 ea.: Split Squat Plyo (unweighted) (low in the down portion of a lunge, hop your front foot slightly out toward the outside of your hip of the same side, hop it back in, come up from the down position, repeat)

BURPEE SHUTTLE DRILL (outside grass):

*1 Squat-Thrust Jump to 1x Sprint there/ back (about 20 yards total/ rep)

*2 S-T-J to 2x Sprint there/ back

*all the way up to 8 S-T-J and 8x Sprint there/ back

5 min. AMRAP:

*5 x Burpee (modification: do the push-up portion of the burpee on your knees)

*10 x DB Thruster (= squat + overhead press)

*15 x Anchored DB Sit-Up (1 dumbbell glued to chest; 1 dumbbell anchoring your feet flat to the floor)

STRETCH:

**Email me with questions if the lingo doesn't make sense to you, if you're unsure of proper form, etc. (erin.borchard@gmail.com)

Clip of Erin on "The Gabi Show"

Check out this week's W.O.W. Fitness Segment on local cable television's "The Gabi Show."  It airs Friday evenings at 6pm on channel 18 (Time Warner Cable).


http://www.youtube.com/watch?v=oSniT95zU7c&NR=1

Erin's Group Exercise Schedule for Week of 6/26 - 7/2

*Sunday (6/26) - Total Strength (Morrison Y); 2pm
*Monday (6/27) - Boot Camp (Ballantyne Corporate Park - Brixham Tent Area); 5:30pm
*Tuesday (6/28) - Cardio Strength (Harris Y); 8:30am
*Wednesday (6/29) - Total Strength (Harris Y); 9:30am
*Wednesday (6/29) - QuickFit (Morrison Y); 4:30pm
*Wednesday (6/29) - Total Strength Extreme (Morrison Y); 5:30pm
*Friday (7/1) - Boot Camp (BridgeHampton neighborhood clubhouse); 6am
*Saturday (7/2) - Power Hour ("Athletic Conditioning") (Harris Y); 9am

An "Easier" Erin Workout

Below is my plan for a Cardio Strength class I will be subbing at Harris next Tuesday (6/30) at 8:30am.  When I sub for another instructor, I try to tone down the difficulty of my workouts so as to land somewhere in the intermediate range of intensity.  Let me know if you think I succeeded or failed at that with this one.

EQUIP: Mat, Heavy Dumbbells, Gliders

WARM-UP:

3 x thru: Squat Series (5 x Full Squat; 5 x 1/4-up Squat; 5 x 1/2-up Squat; 5 x 3/4-up Squat)

ABS:

*45 sec. Suitcase Crunch

*45 sec. Elbow Plank Knee Touches

*45 sec. Bicycles

*45 sec. Elbow Plank Knee Touches

*45 sec. Straight Leg Bicycles

MAIN SET:

*60s-50s-40s: Mtn. Climb Glide

*12-10-8 ea.: Single-Arm Clean and Jerk (ground to OH)

*1 min. Shuffle-Shuffle-Touch w/ 1 DB

*60s-50s-40s: alternating Gliding Side Lunge 

*12-10-8: alternating Single-Leg Side Swipe Push-Up

*1 min. Shuffle-Shuffle-DB Squat Swing

*60s-50s-40s: Hammy Runners

*12-10-8: Round House Squat

*1 min. Shuffle-Shuffle-Touch

*60s-50s-40s: Plank Jack

*12-10-8: Front Lunge R/L + Palm-In OH Press

*1 min. Shuffle-Shuffle-DB Squat Swing

*60s-50s-40s: Yoga Bum Glide (mod: single-leg)

*12-10-8 ea.: Single-Leg Scale Fly (mod: toe down on floor in back, double-leg)

*1 min. Shuffle-Shuffle-Touch

*60s-40s-30s: Glider Tuck-Ins

*12-10-8 ea. arm: Single-Arm Squat Thruster

*1 min. Shuffle-Shuffle-DB Squat Swing

STRETCH:

Not-Quite-A-Burpee Exercise Pairings

Below is my plan for the Total Strength class I will teach this coming Sunday (6/26) at 2pm at the Morrison Family YMCA.  Come take the class with me...or try this one on your own at home.  The equipment is MINIMAL...which usually means that the workout is a doozy!

Equip: Mat, Heavy Weights

“NOT-QUITE-A-BURPEE EXERCISE PAIRINGS”

WARM-UP:

*3 min. Jacks w/ 5 Air Squats on ea. 30 sec.

ABS:

*30 sec. ea. x S-L Tuck-Ins 

*1 min. x Bicycles

*30 sec. ea. x S-L Pike-Ups

*1 min. x Straight Leg Bicycles

*1 min. x XFit Sit-Up w/ Twist (both hands to one side of hip, back and forth)

teach the TURKISH GET-UP

PAIRING #1: 3 rounds

*5 ea. x Turkish Get-Ups

*10 x Push-Up + Hop-In to Side of Hands (mod: push-up on knees)

PAIRING #2: 3 rounds

*5 x Atomic Man-Makers

*10 (5 R, then 5 L) x S-L Push-Up to S-L Hop-In (mod: Single-Knee; walk in)

EX. CNTDWN #3: 3 rounds

*5 x Supine Get-Ups

*10 x S-L Side Swipe Push-Up to Hop-In (alternating sides) (mod: knees)

EX. CNTDWN #4: 3 rounds

*5 x SDLHP + SDLHP w/ R Leg Lift + SDLHP w/ L Leg Lift

*10 (5 ea.) x Sideways Push-Up to Hop-In (mod: on knees)

EX. CNTDWN #5: 3 rounds

*5 x 2-Donkey Kick to 2-Sumo OH Press

*10 (5 R lead, 5 L lead) x Uneven Hands Push-Up to Hop-In (mod: on knees)

EX. CNTDWN #6: 3 rounds

*5 x DB Squat Clean to Sliding Front Squat R and L

*10 x Jack Push-Up to Hop-In (mod: no push-up, just plank jack)

EX. CNTDWN #7: 3 rounds

*5 x Reg. Thruster - Thruster + R Leg Kick - Thruster + L Leg Kick

*5 x Tuck Roll to Push-Up-Hop-In

STRETCH:

My 1st Kettlebell Class - Harris Y (tomorrow! - 6/25; 9am)

Equipment: Mat, KB (kettlebell), 1 Glider, Bench Top (optional; for support on S-L Squats)

NOTE: You may substitute a heavy dumbbell for the kettlebell in ANY of the exercises in this workout

REMINDER: Tabata intervals are: 20 sec. ON/ 10 sec. REST (= 1 round)

WARM-UP: 6 round tabata

*alt. Air Squat (goal: buns to KB handle) and Push-Up (knees)

RETURN INTERVAL: 10 reps each

*KB Squat Swing

*R S-A KB Squat Swing

*L S-A KB Squat Swing

*R Side Toss

*L Side Toss

*R S-L Squat (challenge: weighted w/ KB racked on R shoulder; GLIDER under L heel, BENCH TOP L hand)

*L S-L Squat

WOOD CHOP/ SIDE TOSS SERIES:

*6 Round Tabata: alt. sides KB Squat Wood Chop

*6 Round Tabata: alt. sides KB Step-Back Lunge Wood Chop

RETURN INTERVAL: 10 reps each

*KB Squat Swing

*R S-A KB Squat Swing

*L S-A KB Squat Swing

*R Side Toss

*L Side Toss

*10 ea. x S-L Squat (1 glider, bench top; challenge: rack DB on same side as working leg)

ARM SERIES:

*6 Round Tabata: alt. sides KB S-A OH Press

*6 Round Tabata: alt. sides Bottom-Up Bicep Curl

RETURN INTERVAL: 10 reps each

*KB Squat Swing

*R S-A KB Squat Swing

*L S-A KB Squat Swing

*R Side Toss

*L Side Toss

*10 ea. x S-L Squat (1 glider, bench top; challenge: rack DB on same side as working leg)

FULL BODY 1:

*6 Round Tabata: alt. sides S-A KB Clean and Jerk

*6 Round Tabata: SDLHP (challenge: add opp. leg lift)

RETURN INTERVAL: 10 reps each

*KB Squat Swing

*R S-A KB Squat Swing

*L S-A KB Squat Swing

*R Side Toss

*L Side Toss

*10 ea. x S-L Squat (1 glider, bench top; challenge: rack DB on same side as working leg)

FULL BODY 2:

*6 Round Tabata: alt. arms S-A KB OH LUNGE (alternating legs in-place)

*6 Round Tabata: alt. arms S-A OH SUMO SQUAT

RETURN INTERVAL: 10 reps each

*KB Squat Swing

*R S-A KB Squat Swing

*L S-A KB Squat Swing

*R Side Toss

*L Side Toss

*10 ea. x S-L Squat (1 glider, bench top; challenge: rack DB on same side as working leg)

FINISHER: learn Turkish Get-Up (Google/ YouTube it!)

Cardio Strength Class Plan

I'm teaching a Cardio Strength class tomorrow morning at the Harris Y.  Below is the plan...totally doable on your own at the gym, at home, or even on vacation.

Required equipment: Heavy Dumbbells (substitute: water bottles or soup cans), Mat (substitute: carpet, rug), and a set of Gliders (substitute: paper plates)

WARM-UP:

*3 min. x Jumping Jack w/ 5 Air Squats every 30 sec.

ABS: 2 rounds

*30 sec. ea. x Single Arm Glide Outs in Knee Plank (straight ahead)

*30 sec. ea. x Single Arm Glide Outs in Knee Plank (out to side)

*30 sec. ea. x Single Leg X-Body Plank Glide

*1 min. x Anchored Dumbbell Sit-Up (full sit-up w/ 1 DB on feet, 1 DB glued to chest)

#1: 3 rounds

*10 x Front Squat

*10 x OH Lunge

*10 x Thruster

6 Round Cardio Tabata: Glider Mtn. Climb ("Tabata" = 20 sec. WORK; 10 sec. REST)

#2: 3 rounds

*10 x Side Lunge + OH Chop

*10 x X-Body Push-Up 

*10 x Sumo Squat Jack

6 Round Cardio Tabata: High Knee Run w/ Torso Twist

#3: 3 rounds

*10 x Sumo Deadlift High Pull + alt. Knee Lift

*10 ea. x Single Leg Squat (heel of non-working leg on glider)

*10 ea. x Single Leg Supine Bridge + Gliding Side Swipe

6 Round Cardio Tabata: Squat-Thrust-Jump

#4: 3 rounds

*10 x Push Press

*10 x Bent Over Dumbbell Fly

*10 ea. x Renegade Row 

6 Round Cardio Tabata: 180 Degree Turn Squat Jump

#5: 3 rounds

*10 x Hammer Curl

*10 x Dumbbell Clean and Jerk (ground to overhead)

*5 x Weighted Burpee

6 Round Cardio Tabata: Low Jumping Jack to Sumo Squat Jump

FINISHER

8 Round Tabata: alternating rounds of Air Squat and Push-Up 

(lesson: you can turn ANYTHING into a cardio workout!!)

STRETCH

Tonight's Boot Camp Plan

I teach my second to last Ballantyne Corporate Park Boot Camp this evening from 5:30-6:15pm.  However, if the weather doesn't want to cooperate (90 degrees or warmer), then I'll have to cancel the class (per YMCA policy).  If you are considering attending this class, just call the front desk at the Ballantyne Village YMCA at around 4/ 4:30pm to find out if class is on or not (704.716.4680).

Below is my plan for boot camp tonight.  Whether I end up hosting class or not, I will be doing this one, myself...even if in my own back yard.  I need the stress release...we are in the midst of moving our home (the movers have come in like a tornado!!!).

WARM-UP:

*Jacks

*Jack-Touch

*Low Jack

*Low Jack Hop

HILL:

*10 Burpee at bottom of hill - Run Up

*9 Burpee at top of hill - Run Down

*8 Burpee at bottom of hill - Run Up

-all the way down to 1

SHUTTLE RUN:

*100 Ankle Hops - Run there/ back 10x

*90 Ankle Hops - Run there/ back 9x

-all the way down to 10 and 1x

HILL:

*10 S-S Jump to Sumo Squat Jump at bottom of hill - Bear Crawl Up (Fwd or Bkwd)

*9 S-S Jump to Sumo Squat Jump at top of hill - Run Down

*8 S-S Jump to Sumo Squat Jump at bottom of hill - Bear Crawl Up (Fwd or Bkwd)

-all the way down to 1

SHUTTLE RUN:

*10 Push-Ups - Run there/ back 10x

*9 Push-Ups - Run there/ back 9x

-all the way down to 10 and 1x

CURB PLYOS:

*1 min. x Squat (fingertips touch ground)-Jump Up to Curb-Land in Squat (fingertips touch)

*1 min. ea. x Single-Leg Box Jump

*1 min. ea. x Single-Leg Push-Offs

*1 min. x Depth Jump (jump off of curb, land and absorb in a deep squat)

Erin's Group Exercise Classes for The Week (6/20 - 6/26)

*Monday (6/20) - 5:30pm Ballantyne Corporate Park Boot Camp (meet at Brixham Tent)
*Wednesday (6/22) - 9:30am Total Strength (Siskey YMCA)
*Wednesday (6/22) - 4:30pm QuickFit (Morrison YMCA)
*Wednesday (6/22) - 5:30pm Total Strength Extreme (Morrison YMCA)
*Friday (6/24) - 6am Boot Camp at BridgeHampton Neighborhood ($10/ person) (corner of Ardrey Kell and Lancaster Hwy (521))
*Friday (6/24) - 8:30am Cardio Strength (Harris YMCA)
*Saturday (6/25) - 9am Kettlebell (Harris YMCA)
*Sunday (6/26) - 2pm Total Strength (Morrison YMCA)

NOTE: Wow, I'm teaching a lot of classes this week!...and I'm moving this week, too.  Yikes!  Come to the classes, and help me take a break from the chaos and stress of movers, boxes, and MESS.

Video of W.O.W. #3 is Live in the Web

Click on the link below to view video of Workout of the Week #3: "The Colossal Countdown."  I think this one is my favorite thus far.  This is a bun burner...squats and lunges galore...cardio and toning all in one.

Cut the numbers in half to modify the first time around trying this one.  Work your way into completing the full assignment.  Feel free, too, to sub different exercises into the workout pattern laid out for you here.  No matter what you plug in, this one will get you!!!

http://www.youtube.com/watch?v=soZeJOzyLD8

"Early Bird" BridgeHampton Boot Camp

I am starting a Friday 6 A.M. boot camp in the BridgeHampton neighborhood of Charlotte (corner of Johnston and Ardrey Kell)...it will likely run through the summer and early fall.  We meet at the BridgeHampton clubhouse, and it's just $10/ person for each hour-long session.  No need to bring any equipment...just your own body weight and some water.  Email me if you are interested (erin.borchard@gmail.com); I would love to have you join in the fun/ torture.

See below for a preview of my plan for tomorrow morning:

WARM-UP:

*Quick Dynamic Warm-Up

*Parking Space Drill:

-10 x Air Squats

-Frog Hop thru 2 Spaces

-10 x Push-Up (mod: on grass on knees; incline at curb)

-Frog Hop thru 2 Spaces

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

*4 min.: alt. partners - SPRINT long length of lot and back (partner rests in PLANK)

HILL DRILL:

*2 min. Run Up/ Down

*2 min. Back Pedal Up/ Run Fwd. Down

*2 min. Bear Crawl Up/ Run Down

*2 min. Bkwd. Bear Crawl Up/ Run Down (mod: hold decline plank 30s., run up/ down)

*3 min.: alt. partners - SPRINT long length of lot and back (partner rests in PLANK)

BURPEE SHUTTLE RUN: (basketball court)

*1 to 10 of:

-Burpee

-Run there/ back

*2 min.: alt. partners - SPRINT long length of lot and back (partner rests in PLANK)

UNEVEN STEVEN HILL DRILL: (w/ 1 DB ea.)

*3 x Run Up/ Down - DB in R Hand

-stop at top of 3rd run

*30 x R Rack Squat (in lot)

*3 x Run Up/ Down - DB in L Hand

-stop at top of 3rd run

*30 x L Rack Squat (in lot)

*2 x Bear Crawl Up/ Run Down - DB in R Hand

-stop at top of 2nd crawl

*20 x R Rack Side Lunge (mod: R Rack alt. Fwd. Lunge) (in lot)

*2 x Bear Crawl Up/ Run Down - DB in L Hand

-stop at top of 2nd crawl

*20 x L Rack Side Lunge (mod: L Rack alt. Fwd. Lunge) (in lot)

2 x thru:

*1 x Bkwd. Bear Crawl Up - DB in R Hand

-stop at top of crawl

*10 x R S-A Snatch

*1 x Bkwd. Bear Crawl Up - DB in L Hand

-stop at top of crawl

*10 x L S-A Snatch

*1 min.: alt. partners - SPRINT long length of lot and back (partner rests in PLANK)

STANDING ABS & STRETCH:

W.O.W. #6 - "Paper Plate-a-Palooza" (Workout Breakdown)

Below is the workout breakdown for W.O.W. #6...plus, another "Challenge of the Week" (a.k.a. "Cool Party Trick Worth Mastering"=)).  We are filming this workout tomorrow morning, and I will be sure to post here and on Facebook when the video of it is up and running.  Enjoy!

“PAPER PLATE-A-PALOOZA”

*60s-50s-30s-20s-10s: Mtn. Climb Glide

*6-5-4-3-2-1: Man Maker (Row R, Push-Up, Row L, Push-Up, Hop In, Clean and Jerk)

*60s-50s-30s-20s-10s: Hammy Runners

*6-5-4-3-2-1: Curtis P (Dumbbell Squat Clean, Front Lunge R and L, Palm-In Push Press)

*60s-50s-30s-20s-10s: Side-to-Side Lunge Glide

*6-5-4-3-2-1: Weighted Sumo Jack to OH Lunge R and L

*60s-50s-30s-20s-10s: Yoga Bum Glide

*6 ea. arm-5-4-3-2-1: Single-Arm Weighted Burpee

CHALLENGE OF THE WEEK:

*Inverted Burpee - Tuck Roll to Handstand

-Modification 1: Tuck Roll to Handstand vs. Wall

-Modification 2: Tuck Roll to Donkey Kick

-Modification 3: Sit Down (on floor or step) to Donkey Kick

Count-Up/ Count-Down Exercise Pairings

This workout is what I taught in my Siskey YMCA Total Strength class this morning.  This one was a doozy!!!  The lack of rest is what adds up and makes this one of the toughest classes I've taught yet.  The pattern here is an easy one to follow and to use on your own; substitute the exercises with different exercises of your choice each time you do this.  Change it up...ALWAYS!

WARM-UP:

4 min. AMRAP (As Many Rounds As Possible in 4 minutes)

*10 x Air Squat

*10 x Hand-Release Push-Up (chest to the floor, lifts your hands off the floor, push-up off the floor without snaking up)

*10 x XFit Sit-Ups (knuckles to floor overhead on the down, fingers to your ankles on the up, glue buns and feet to floor)

ABS:

*1 min. - 45 sec. - 30 sec.: X-V Sit-Ups (on back: touch L hand to R toe - R hand to L toe - touch both hands to both feet)

*1 min. - 45 sec. - 30 sec.: X-V Plank (Plank Jack, R Knee-In to L armpit, L Knee-In to R armpit)

Ex Pairings - Count Up/ Down by Time:

*50s - 40s - 30s - 20s - 10s: DB Front Squat (dumbbells racked on shoulders, elbows high and tight, upper arm parallel to floor)

*10s - 20s - 30s - 40s - 50s: Push-Up to Row

-b/w ea. round: 10 Shoulder Press

*50s - 40s - 30s - 20s - 10s: Bent Over DB Fly

*10s - 20s - 30s - 40s - 50s: SDLHP (Sumo Deadlift High Pull)

-b/w ea. round: 10 Hammer Curl

*50s - 40s - 30s - 20s - 10s: Inchworm to Tricep Push-Up Down Hold

*10s - 20s - 30s - 40s - 50s: Squat Thruster + Side Leg Kick

-b/w ea. round: 10 DB Sit-Ups (dumbbell glued to chest - full sit-up)

*50s - 40s - 30s - 20s - 10s: X-Body Punch (w/ light dumbbells)

*10s - 20s - 30s - 40s - 50s: Crab Hold Toe Touches (opposite hand to opposite foot)

-b/w ea. round: 10 DB Squat Swing

Erin's July Group Ex Schedule - Harris, Siskey and Morrison YMCAs

Weekday Schedule:
*Mondays 5:30-6:15pm at Ballantyne Corporate Park (Brixham Tent) - Boot Camp
*Wednesdays 9:30am at Siskey Y - Total Strength
*Wednesdays 4:30pm at Morrison Y - QuickFit
*Wednesdays 5:30pm at Morrison Y - Totaly Strength Extreme

*Saturday, July 2 - 9am - Harris Y: Power Hour (Athletic Conditioning)
*Tuesday, July 5 - 9:45am - Harris Y: Athletic Conditioning/ Yoga Strength
*Saturday, July 9 - 8am - Siskey Y: Cardio Strength
*Sunday, July 10 - 1pm - Morrison Y: Athletic Conditioning
*Saturday, July 16 - 9am - Harris Y: Power Hour (Athletic Conditioning)
*Sunday, July 24 - 2pm - Morrison Y: Total Strength

More Easy Patterns to Follow

Try this one.  The run is a short shuttle run...about 20 yards out and back = 1 rep.

1 x Burpee
1 x Run there/ back
2 x Burpee
2 x Run there/ back
3 x Burpee
3 x Run there/ back
...all the way up to
10 x Burpee
10 x Run there/ back

You may do this with any kind of exercise in place of the burpee.  Change it up!  Try it with a Sumo Deadlift High Pull.  For a super challenge, plug in Man Makers, instead=)

Try this one with a set of gliders or paper plates on your hard wood or tile floor:

*60 sec. x Glide in place (i.e. Mountain Climbers, Tuck-Ins, Plank Jacks, Cross Body Glide)
*6 x Burpee/ Burpee Jack/ Squat-Thrust-Jump/ Crouch Push-Up to Tuck Jump/ Etc.
*50 sec. x Glide
*5 x Burpee Variation
*40 x Glide
*4 x Burpee Variation
*30 sec. x Glide
*3 x Burpee Variation
*20 sec. Glide
*2 x Burpee Variation
*10 sec. Glide
*1 x Burpee Variation

Another AMRAP Boot Camp Workout

Below is my plan for Siskey Boot Camp this morning.  Obviously, if you are doing this on your own, the set-up won't be exactly the same as the field, stairs, and hill at the Siskey track.  Make up your own run, establish your own distances, and challenge yourself in your own driveway/ neighborhood.

WARM-UP = ABS: in gym (Mat and MB)

*30 sec. ea. x Plank S-L Side Swipe Toe Touches

*1 min. x MB-Shin Crunches

*30 sec. ea. x Plank Knee-Out/ Knee-In

*1 min. x MB Leg Extensions

*30 sec. ea. x Plank S-L Mtn. Climb-In (all R 1st 30 sec., switch)

AMRAPs: outside track (MB and Jump Rope)

10 min. AMRAP: bring MB and rope up to sidewalk

*100 Jump Rope on upper sidewalk, run down steps w/ MB to track

*10 ea. (20) x MB OH Lunge across field to goal (short length of field)

*10 x MB Frog Hop

*MB Run rest of way there and back, up stairs, back to start

8 min. AMRAP: bring MB and rope down to field at bottom of hill

*10 x Burpee Lateral Hop over jump rope

*20 x Taut Rope OH Squats

*3 x MB Sprint Up/ Down Hill

6 min. AMRAP: bring equip to field (to use short length)

*10 x Slam Ball Squats

*10 x Rolling MB Push-Ups

*Bkwd. MB Rolling Shuffle to goal

*Bkwd. MB Run to end of field

*Fwd. MB Sprint back to start

5 min. AMRAP: in place on field

*5 x MB Burpee

*10 x MB Squat Swing + opp. Rear Leg Lift

*15 x MB Front Squat

4 min. AMRAP: most basic!

*5 x Hand Release Push-Up

*10 x Air Squat

*15 x XFit Sit-Up

STRETCH

Descending AMRAP Workout

AMRAP = "As Many Rounds As Possible"

EQUIP: set of heavy dumbbells

WARM-UP = ABS:

1 min. - 45 sec. - 30 sec. of:

*Ab Burn-Out

*Plank + alt. Knee-Out/ Knee-In

10 min. AMRAP 

*50 x Ankle Hop (hands OH)

*10 x DBs OH Walking Lunges

*10 x DBs Frog Hop

*Weighted Run to end of driveway/ back x 2

8 min. AMRAP

*10 x Squat-Thrust-Lateral Jump

*10 ea. x S-A Snatch

*10 ea. x S-L Bound

*Sprint to end of driveway/ back x 2

6 min. AMRAP

*5 ea. x S-L Squat (hold brick wall for support)

*10 ea. x Standing Ab

*Power Skip down/ Sprint back

TABATA BREAK

8 Rounds: 20 sec. Sprint; 10 sec. Push-Up or Hold Plank

4 min. AMRAP

*10 Air Squat

*10 Hand Release Push-Up

*10 XFit Sit-Ups

STRETCH

My Favorite Sculpt Class...Ever, I Think

I taught this last night.  Give it a go on your own.

WARM-UP: jump rope

*1 min. Regular Jump Rope

*1 min. High-Knee Jump Rope

*1 min. Jacking Legs Jump Rope

*30 sec. ea. Single-Leg Jump Rope

ABS:

3 x thru: w/ mat

*30 sec. x Elbow to Hand Plank Walk Up/Down

*30 sec. x Hollow Body Flutter Kick (hands beneath bum)

*1 min. ea. x Oblique Suitcase Crunch

RETURN STRENGTH INTERVAL

*10 x Sumo Squat Jack (mod: side step out and in, alt. right and left ea. rep)

*10 x Renegade Row (mod: on knees)

*10 x Squat + Torso Twist (unweighted, hands behind head)

 3 ROUNDS: *1 min.-50 sec.-40 sec. x Lunge-Curl-Switch 

*b/w rounds: RETURN STRENGTH INTERVAL

3 ROUNDS: *1 min.-50 sec.-40 sec. x Double-Arm Dumbbell Snatch

*b/w rounds: RETURN STRENGTH INTERVAL

3 ROUNDS: *1 min.-50 sec.-40 sec. x Dumbbell Burpee (no jump) (= plank, hop-in, clean and jerk)

*b/w rounds: RETURN STRENGTH INTERVAL

3 ROUNDS: *1 min.-50 sec.-40 sec. x Goblet Squat

*b/w rounds: RETURN STRENGTH INTERVAL

3 ROUNDS: *1 min.-50 sec.-40 sec. x Ninja Step-Ups (unweighted)

*b/w rounds: RETURN STRENGTH INTERVAL

3 ROUNDS: *1 min.-50 sec.-40 sec. x Anchored Dumbbell Sit-Up (one DB on feet, one DB glued to chest, full sit-up)

*b/w rounds: RETURN STRENGTH INTERVAL