"Missing Maddie" - Sunday's Cardio Strength Challenge at the Harris Y

One of my most loyal participants just left for her first year at UNC - Chapel Hill...I'll miss having you in my classes, dear Maddie!  Her mom, Cindy, made my day by coming up to me after today's Cardio Strength class to tell me that I have been somewhat of a role model for Maddie.  I don't know how I earned that honor, or if I even half-way deserve it, but I'll take it!  Maddie, we missed you today; promise me that you'll come back to take a class or two at Thanksgiving, ok??

Below is the breakdown from today's class:

Equipment: Mat, Bosu, Gliders (2), Heavy Dumbbells

WARM-UP:

• 60s - 50s - 40s - 30s - 20s - 10s x Quick Feet atop Bosu (modification: on floor)
• 6 - 5 - 4 - 3 - 2 - 1 x 5-Pulse Bosu Squat (modification: on floor)

MAIN SET:

“The Four:” 4 rounds, 4 exercises, 4 reps ea.

1. 4 x Bosu OH Squat
2. 4 ea. x Shuffle-Shuffle Bosu Punch
3. 4 ea. x Bosu Lunge-Drive Up (in-place lunge w/ one foot atop bosu, if R foot atop bosu, drive L knee up to belly button when stand up from down lunge position; 4 on R leg, then 4 on L leg)
4. 4 ea. x 4 Broad Jumps Over Bosu, then 4 Lateral Jumps Over Bosu (mod: phantom hop bosu)

• 60s - 50s - 40s - 30s - 20s - 10s x Gliding Mountain Climbers
• 6 - 5 - 4 - 3 - 2 - 1 x Weighted Burpee (jump or no jump, push-up or no push-up)

“The Four:” 4 rounds, 4 exercises, 4 reps ea.

1. 4 x Bosu Push-Up to X-Body Kick R and L (dome down)
2. 4 x Bosu Squat-Thrust-(Push-Up) to 3 Bouncing Bosu Frog Hops (dome down)(hop out to plank (w/ hands on handles of dome-down bosu, optional push-up, hop in, and do 3 frog hops w/ dome of bosu bouncing off of floor ea. rep)
3. 4 x Thruster atop Bosu (dome up) (squat + dumbbell OH press atop bosu)
4. 4 x Stiff Leg DLHP - R Arm, L Arm, Double-Arm (3 DLs = 1 rep) (dome up) (stiff leg dead lift high pull, then same but only high pull w/ R arm, then only high pull w/ L arm)

• 60s - 50s - 40s - 30s - 20s - 10s x Yoga Bum Glide (sit on floor w/ legs straight out in front and heels on gliders, palms flat on floor beside hips, extend hips by gliding feet straight out and lifting bum up as high as possible, glide feet back in and hips in past hands (keeping knees straight), repeat)
• 6 - 5 - 4 - 3 - 2 - 1 x Weighted Side Lunge R and L to Overhead Lunge R and L

“The Four:” 4 rounds, 4 exercises, 4 reps ea.

1. 4 ea. x Bosu Squat Swing R and L (in sumo squat, hold bosu by handles and swing bosu up to L eyebrow, come center, then swing bosu up to R eyebrow)
2. 4 x Bosu Spring-Off and Stick Squat (use bosu as a trampoline to jump as high as possible, stick landing in a deep squat)
3. 4 x Right: Single-Leg Bosu Sit-Up to Single-Leg Stand (modification: non-working toe on floor)
4. 4 x Left: S-L Bosu Sit-Up to S-L Stand and Fwd. Lunge (modification: non-working toe on floor)

• 60s - 50s - 40s - 30s - 20s - 10s x Plank Jack to Tuck-In
• 6 - 5 - 4 - 3 - 2 - 1 x Dumbbell Donkey Kick to Curl and Overhead Press (DBs on floor, hands on DBs, buns in the air, kick heels to bum, then come up to a sumo squat and perform a double-arm bicep curl to a shoulder press (all while staying down in a super low sumo squat))