The Shoulder Fry

WARM-UP:

#1:
3 Rounds -

*30 sec. x Standing Front Kicks (hands behind head - lift knee to belly button height, extend leg straight, switch legs) 

*15 sec. x Jumping Front Kicks (same as above, but quicken pace and jump from one foot to the other as switch kicking leg)(use arms as you do when you run)

#2:
*Short Partner Sprints: (take turns w/ partner; you rest while partner works, and vice versa)

     -1-2-3-4-5-6-7-8-9-10 x Sprint there/ back (short length of basketball court) (you run there/ back 1x, then partner runs there/ back 1x; you run there/ back 2x, then partner runs there/ back 2x...all the way to 10x there/ back each person)

     -NOTE: if doing this on your own, time how long each run round takes you, then rest an equal amount of time each round (work:rest ratio = 1)

CORE/ SHOULDERS: (Equipment: 1 DB (1 dumbbell)) (as always, MINIMAL REST!)

*5 ea. direction (10 total circles) x Hold Plank and Walk Body in a Full Circle + 2 Push-Ups (alternate directions ea. rep)

    -walk one full circle clockwise, then do 2 push-ups; walk one full circle counterclockwise, then do 2 push-ups = 1 rep

*1 min. x Overhead DB Sit-Up (when lay back in sit-up, DB touches ground overhead, remains and finishes overhead as you sit-up)

*4 ea. (8 total circles) x Plank Circle Walk + 2 P-U

*1 min. x DB Russian Twist

*3 ea. (6 total circles) x Plank Circle Walk + 2 P-U

*1 min. x Walk from Elbow Plank to Hand Plank Walk + X-Body Kick R and L - Return to Elbow Plank, repeat

*2 ea. (4 total circles) x Plank Circle Walk + 2 P-U

*1 min. x R and L Oblique Tuck-Up to Regular Tuck-Up (hands under bum)(on R oblique tuck-up both knees lean to right)

*1 ea. (2 total circles) x Plank Circle Walk + 2 P-U

*1 min. (30 sec. ea. side) x Tweaked DB Overhead Leg Lifts (lay flat, DB in R hand overhead, lay on your L butt cheek, lift both legs simultaneously to touch toes to dumbbell)

COUNT-UP/ DOWN BY TIME: (running clock) (pair the two exercises together, one counts down/ the other counts up, both exercises together always total 1 straight minute of work; NO REST until all 5 minutes of work are complete)

#1:

*50-40-30-20-10 sec. x Push Press (I did this w/ a 55lb. barbell; my client used 10 lb. dumbbells)

*10-20-30-40-50 sec. x DB/ Barbell Push-Up to Dead Lift (w/ hands on barbell or on DBs, push-up, hop in, dead lift weight(s) to a standing position) (I used the 55 lb. barbell; client used 10 lb. DBs)

#2:

*50-40-30-20-10 sec. x Wall Climb (http://www.youtube.com/watch?v=GzDfMOLqd7o - see 1st 10-20 sec. of video for wall climb demo)

*10-20-30-40-50 sec. x Wall Sit + alternating Single-Leg Lifts (back up vs. wall, bend knees to 90 degree angle and hold that squat throughout, alternate lifting 1 leg to belly button height)

**Thank you to Mary Queen, a fellow Harris YMCA group exercise instructor, for sharing the Plank Circle Walk and Wall Sit ideas with me!