"Colossus," the famous wooden roller coaster, located in Valencia, CA
One of my first WOW Fitness videos was a workout called "The Colossal Countdown." I altered the format a bit, switched up some of the exercises, and tried this one with my Total Strength class at the Siskey YMCA and with my Total Strength Extreme class at the Morrison YMCA. Because the repetitions are so high, this workout can be a tedious mental challenge. However, I found that doing this as a member of a group in a large class, with loud music blaring from the speakers, was a lot easier to get through than it was on my own at home. That being said, find a friend or two, make a great playlist, and give the Colossal Countdown a second chance. Guaranteed, you will be sore the next day!
See below for the workout breakdown:
Equipment: mat, heavy weights (dumbbells, soup cans, water bottles)
WARM-UP: w/ 1 heavy DB
2 x thru:
*30 sec. x DB Squat Swing
*30 sec. x R S-A DB Squat Swing
*30 sec. x L S-A DB Squat Swing
ABS:
*1 min. x Elbow Seal Tri Push-Up
*1 min. x Hold Boat (V-Sit) + S-L Toe Touches (mod: hands on floor)
*1 min. x Plank - alt. Knee to Forehead
*1 min. x Banana to Superman (on my command)
“COLOSSAL COUNTDOWN:”
*100-80-60-40-20: Air Squat (switch from regular to plie ea. 10 reps)
*10-8-6-4-2: Double-Arm Dumbbell Clean and Jerk
*80-60-40-20: S-A SDLHP (1 DB only) (alt. arms ea. 10 reps)
*8-6-4-2: Double Weighted Burpee (2 push-ups/ 2 OH press/ rep; 1 DB each hand)
*60-40-20: S-A OH Press (2 DBs; alt. arms ea. 10 reps)
*6-4-2 ea. side: Dumbbell Squat Clean to Sliding Squat L and R
*40-30-20-10: Lunge Jump (mod: no jump)
*4-3-2-1: 2x Weighted Sumo Squat Jacks to Overhead Lunge R and L
ABS REPEAT/ FINISHER:
*30 sec. x Elbow Seal Tri Push-Up
*30 sec. x Hold Boat (V-Sit) + S-L Toe Touches (mod: hands on floor)
*30 sec. x Plank - alt. Knee to Forehead
*30 sec. x Banana to Superman
STRETCH:
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