Harris YMCA - Power Hour Workout Breakdown

This is what I taught this morning:

Equipment: Light Dumbbells, Heavy Dumbbells, Mat


WARM-UP:
3 Rounds -
*30 sec. x Weighted Jumping Jacks (overhead press w/ light DBs)
*30 sec. x Cross-Body Punch (in low sumo squat, torso twist while punching light DBs across body)

ABS:
1 min. - 45 sec. - 30 sec.:
*Weighted Single-Leg Pike-Ups (on back w/ light DBs in hands, alt. legs single-leg toe touches)
*Plank + Side Knee Touches (plank position w/ hands on light DBs, lift one leg and bend knee (a la doggie taking a pee pee), touch DB to knee)

OUTDOOR CONDITIONING: (w/ heavy DBs)
#1:
*30 x DB Squat Clean + Overhead Press (challenge: Clean and Jerk (add jump during OH press))
*3 x Sprint there/ back (long length of soccer field)
*20 x DB Squat Clean + Press
*2 x Sprint there/ back
*10 x DB Squat Clean + Press
*1 x Sprint there/ back

#2:
*30 lengths x Fwd. Bear Crawl up small hill/ Run down (up and down hill = 2 reps; 30 lengths = 15 x up and down hill) (challenge: do w/ Heavy DB in ea. hand)
*3 x Sprint there/ back (long length of soccer field)
*20 lengths x Fwd. Bear Crawl up hill/ Run down
*2 x Sprint there/ back
*10 lengths x Fwd. Bear Crawl up hill/ Run down
*1 x Sprint there/ back

INDOOR CONDITIONING:
#1:
8 Round Tabata (1 Round = 20 sec. of exercise A; 10 sec. of exercise B)
*Exercise A: Single Leg Burpee + Single Leg Frog Hop (20 sec.) (alt. legs ea. round)
*Exercise B: Hold Single Leg Squat (10 sec.)

#2:
8 Round Tabata (1 Round = 20 sec. of exercise A; 10 sec. of exercise B)
*Exercise A: Backward Sprint (tiny steps, stay low) (20 sec.)
*Exercise B: Hold Plank OR Push-Up (10 sec.)

STRETCH