Sunday's 2pm Total Strength Class at Morrison Y

"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)

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

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: