"2 Minute Torture"
This was one super tough class I taught this afternoon!...definitely too tough for a hot, lazy Sunday afternoon. We had a big group of ready-to-go participants, though, and every single one of them made it through. The beauty of this workout???...you work at your own pace. See below for the workout breakdown.
This is definitely a workout to do on your own at home or at the gym. If at home, substitute the bench with the first stair of a staircase at your house, the mat with two towels double up, and the gliders with paper plates.
Equip: Mat, Bench (2 risers ea. side), Set of Gliders, Heavy Dumbbells (DBs)
WARM-UP:
4 min. AMRAP
*5 x Air Squat
*5 x Hand-Release Push-Up (when chest hits floor @bottom of push-up, lift hands off of the floor)
*5 x Perfect Sit-Up (arms crossed across chest, elbows flat vs. torso, hands glued to top of shoulders, feet flat)
AND
Tabata (8 Rounds - 20 sec. ON/ 10 sec. REST; alternating rounds of the 2 exercises listed below)
*Elbow Plank Mtn. Climb w/ feet on gliders (modification: in hand plank)
*Pendulum (in pike-plank, lift 1 leg directly out to side, high enough so that it is parallel with the floor, switch legs quickly) (see photo for proper execution below)
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| Pendulum |
MAIN SET: 3 Rounds of 2 min. ON/ 30 sec. OFF AMRAPs ("As Many Rounds As Possible" during your 2 minute work bouts)
#1: 3 Rounds of 2 min. AMRAP (30 sec. Rest b/w Rounds)
*5 x Triangle Push-Up (make a triangle shape with your thumbs and index fingers and push-up) (mod: on knees)
*5 ea. x S-L Squat w/ Heel on Glider (mod: hold onto wall for support, OR toe of non-working foot on floor)
#2: 3 Rounds of 2 min. AMRAP (30 sec. Rest b/w Rounds)
*6 x Ninja Step-Ups (step up from knees (buns on heels) to a low squat position and back to your knees)(challenge: front rack DBs, step up to bench)
*6 x Sliding Squat Thruster (squat and slide sideways like you are scooting beneath a table, as you come up out of the squat shoulder press DBs overhead, back and forth R and L)
#3: 3 Rounds of 2 min. AMRAP (30 sec. Rest b/w Rounds)
*5 x Dive Bomber - Dip Fwd. and Back (modification: on knees) (see photo below)
*5 x Elbows-On-Knees Bicep Curl in Deep Squat
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| Dive Bomber |
#4: 3 Rounds of 2 min. AMRAP (30 sec. Rest b/w Rounds)
*6 x Side-to-Side Push-Up Over Bench (single-arm elevated atop bench, push-up, walk over bench w/ hands to elevate other arm)(modification: push-up on knees)
*6 x Step Back Split Squat Thrust (step back lunge + OH press)
#5: 3 Rounds of 2 min. AMRAP (30 sec. Rest b/w Rounds)
*5 x Gliding Plank Jack to Pike-In and Out (glider under ea. foot in plank, straddle legs out/in like a jumping jack, then glide them into a pike position and back out to plank)
*5 x Weighted Sumo Jumping Jack (w/ DBs racked at shoulders hop out to a deep sumo squat, then hop feet into center and stand tall while pressing DBs directly overhead)
STRETCH:
