I LOVE QuickFit!

So, I gave up a class I was teaching on Wednesday afternoons at the Y, called QuickFit.  It consists of 4 stations of 4 different cardio and strength exercises...participants rotate through the stations twice, then get 4 new exercises.  Anyway, it's a great class with a very simple pattern to follow.  For some reason, I never loved teaching it on Wednesday evenings...class energy was low at that time of day, I consistently had to wake my little guy from his nap in order to make it there, etc.  I subbed this class for a friend of mine this morning at 9:15am, however, and I LOVED every minute of it.  What a group I got to teach today...talk about energy!  The class was packed, people were hooting and hollering, and every single participant worked to his or her max...breathless for an hour straight!  Thanks for welcoming so warmly, morning QuickFitters.  It was a privilege to work with you all today.

Below is the workout breakdown of the QuickFit class.  To do this at home or at the gym on your own, simply set up four stations with the following equipment:


EQUIPMENT:

1. Bosu
2. No Equipment 
3. Heavy DBs (to travel across center of room)
4. Bench (2 Risers ea. Side) OR Low Plyo Box

WARM-UP: (w/ gliders)

3 Rounds -

*40 sec. x Plank X-Body Glide (in plank w/ gliders under toes: glide R toe up to L shoulder, swtich and repeat)

*20 sec. x Gliding Squat-Thrust-Stand (in plank w/ gliders under toes: tuck feet in, stand, glide back out to plank - quickly!!)

*Round 1: 60 sec. ea. station; Round 2: 50 sec. ea. station (limit rest b/w stations to a max of 10 sec.)

SUPERSET #1:

1. Bosu Spring-Offs + 2x 180 Jump Squats (use bosu like a trampoline: jump on and spring off, land in deep squat, then immediately do a 1/2 turning squat jump and another one back to face bosu, repeat)
2. Frog Hop Fwd./ 2 Hops Bkwd. 
3. Walking Thruster Lunge (traveling lunges across the room, thrust DBs overhead when coming up from ea. lunge)
4. Lateral Hop to Single Leg atop Bench - Touch Bench w/ Opp. Hand (switch @ 1/2) (stand beside bench, hop up to bench landing on 1 foot (inside foot to bench) and touch opposite hand to bench, hop down and land on 2 feet, repeat)

SUPERSET #2:

1. Bosu (dome down) Push-Up - Hop-In - 3 Frog Hops (keep lumbar curve!, bosu dome bounces on floor during frog hops)
2. Tuck Jump to Pike Jump OR Prisoner Squat-Twist R/L to Squat-Twist R/L w/ Straight Leg (squat w/ hands behind head, when coming up out of squat lift R knee and touch L elbow to it, reverse it next squat)
3. 3 x Sumo Dead Lift High Pull to Weighted Sprint across room
4. Incline Push-Up to R and L X-Body Kick

SUPERSET #3:

1. Bosu Burpee (push-up on dome-down bosu, hop in, get bosu overhead w/ straight elbows)(mod: high pull, instead of bosu OH)
2. 3 x Air Squat to 1 x Jump Squat
3. DB Bear Crawl Fwd. there/ (challenge: Bkwd. DB Bear Crawl) back 
4. Incline Lunge to Hop Over and Switch (stand to side of bench w/ 1 foot on top, drop down into low lunge w/ back knee kissing floor, then spring up and over bench, switch sides and foot atop bench, repeat back and forth)

SUPERSET #4:

1. Bosu (dome up) Plank Jack to Hop In (feet to sides of bosu)
2. Finger-Dragging Side Lunge + Leg Lift (back and forth) 
3. 3 x Thruster(squat + OH press) to Weighted Sprint across room 
4. Bench Plank Walk (switch lead hand @ 1/2) (incline plank, walk hands down to floor and back up to bench, no hip swivel!!!)