Last-Minute!!...Subbing 11:15am Total Strength Tomorrow Morning

"Sub"...get it?? (I'm subbing a class tomorrow. Hah!)

FYI: I am likely subbing the 11:15am Total Strength class at the Siskey Family YMCA for my friend, Angela, tomorrow (Monday, 8/15).  If she feels miraculously healthy in the morning, she will teach it, and I will post here to let you know of that change if it happens.  I have a plan written out and ready to go...will be an effective 45 minute blast.

Preview of 11:15am Total Strength (sub for Angela):
     -Equipment: Mat, Handled Resistance Band, Heavy Dumbbells (+ a drop-down set of lighter DBs)

WARM-UP:

*3 min. x Skaters (mod: walking skaters) w/ 20 sec. Chair Hold on ea. minute

-Start w/ Chair Hold

ABS:

3 Rounds - (last round at 20 sec. ea.)

• 30 sec. x Seated Bicycle (bicycle legs + cross-body arm reach, in more upright position)
• 30 sec. x Bicycle Crunch
• 30 sec. x Supine Alternating Leg Raises (challenge: hands behind head; modification: under bum)
• 30 sec. x Straight Leg Bicycle Crunch

IN-PLACE 3 STATION QUICKFIT:

3 Rounds: 60 sec. - 45 sec. - 30 sec. x ea. exercise

#1:

1. Overhead Band Hold (stand on band w/ 1 hand in either handle, press arms straight up overhead and hold; for a challenge add side leg pulses)
2. All 4s Plank Hop (in plank, hop both hands and both feet 1 in. off floor simultaneously) (mod: Hands then Feet Hop; 2 Shoulder Taps to 2 Rear Leg Lifts)
3. Sumo Squat Hold + alternating Single-Arm OH Press (mod: standing)

#2:

1. R - All 4s Resisted Rear Leg Extension (on hands and knees: 1 handle of resistance band in each hand, bottom loop of band around instep of foot, extend leg straight back, repeat)
2. L - All 4s Resisted Rear Leg Extension
3. (DB Push-Up to) DB Side Plank Walk (2 steps R, 2 steps L, repeat)

#3:

1. DB Squat-Thrust-Jump (DBs stay at sides on jump)(mod: walk in/out; no jump, just stand)
2. Push-Up - Flip Over - Triceps Dip - Flip Over - Push-Up (repeat back and forth) (mod: knee push-up OR no push-up)
3. alternating Front Lunge Thruster (lunge fwd. w/ DBs racked at shoulders, when you step back center thrust DBs overhead)

#4:

1. Stiff Leg DLHP 
2. Prone Arms + Legs Swimmer Kick (on belly on floor: flutter kick both hands and feet)
3. Overhead Dumbbell Sit-Up (sit-up w/ 1 DB straight overhead throughout)