Ahhh, The Thrill of The Hill

Below is what I taught at the Harris Y's 9am Power Hour this morning.  One participant, Daniel, wearing his heart rate monitor, clocked us in at over 700 calories burned!!  We did the majority of our work on the Rosemary Lane hill back behind the YMCA in the Sharon Hills neighborhood.  Find a steep hill or driveway in your own neighborhood, and try this one on your own.

WARM-UP: cardio pairing (60 sec. of Ex. A, 6 reps of Ex. B, then 50 sec. of A, 5 reps of B, etc.)
*60-50-40-30-20-10 sec. x 4 Side-to-Side Tire Runs Fwd./ 6 High Knee Run Bkwd.
*6-5-4-3-2-1 x Push-Up + R Knee to Chest - Push-Up + L Knee to Chest - Full Burpee (= 3 push-ups/ rep)


ROSEMARY HILL:
1)
*10 x 180 Jump Squats - Sprint to Top of Hill - 9 x 180 Jump Squats - Run to Bottom of Hill
*8 x 180 Jump Squats - Sprint to Top of Hill - 7 x 180 Jump Squats - Run to Bottom of Hill
...all the way to:
*2 x 180 Jump Squats - Sprint to Top of Hill - 1 x 180 Jump Squat - Run to Bottom of Hill
(Note: 180 Jump Squat = Squat - Jump Up, Turn 180 Degrees Mid-Air, Land in Squat, Repeat, Turning Back Other Way)


2)
*20 x Walking Lunge Up Hill + 5 Push-Ups at top - Run back to bottom of hill
*19 x Walking Lunge up hill + 5 Push-Ups at top - Run back to bottom of hill
...all the way to:
*1 x Walking Lunge up hill + 5 Push-Ups at top - Run back to bottom of hill

FINISHER/ ABS back at gym:
6 Rounds of 20 sec. ON/ 10 sec. REST; alternating rounds of 2 exercises:
*Exercise 1: Superman Plank (In plank: raise straight R arm and straight L leg, switch, repeat)
*Exercise 2: Elbow Plank Side-to-Side Hops (In elbow plank: small agility hops side to side w/ legs glued together)