Today's Total Strength Class at the Siskey YMCA

Equipment: Mat, Heavy Dumbbells (i.e. 15s) plus a drop-down set of weights (i.e. 10s or 12s), Bosu

WARM-UP:

2 Rounds -

*30 sec. x Quick Feet

*30 sec. x Dbl. Hand Plank Hop (modification: plank shoulder taps - touch R hand to L shoulder, switch, repeat)

*30 sec. x Dbl. Foot Plank Hop (modification: plank rear leg lifts)

*30 sec. x Quick Feet

*30 sec. x All 4s Plank Hop (modification: superman plank - lift R arm and L leg, switch, repeat)

PLYO INTERVAL:

1. 30sec. x 180 Degree Squat Jump (squat jump and turn in midair to face directly behind you) (modification: no jump, just squat and pivot)
2. 30sec.. x Front Squat + Front Leg Lift (weighted w/ DBs racked on shoulders; rise out of squat and lift straight R leg up to belly button heigh, squat and repeat w/ L leg lift)
3. 30sec. x Dynamic Lunge R and L to Dynamic Squat (hop out (just skimming floor) to R lunge, hop back to standing, same w/ L lunge, then skimming hop out to sumo squat, repeat)
4. 30sec. x Weighted Squat-Thrust-Lateral Jump (w/ a DB in ea. hand, hop out to plank, hop in, stand and jump up and over sideways, leaving DBs down at sides on the jump) (modification: walk in/ out; side sliding front squat instead of lateral jump) 

TABATA: (8 Rounds of 20 sec. of 1st exercise, paired w/ 10 sec. of 2nd exercise)(4 min. total)

*20 sec.: Single-Arm Snatch (switch arms ea. round)

*10 sec.: Renegade Row (plank + alternating arms rear row)

RETURN TO PLYO INTERVAL: see above

TABATA: (8 Rounds of 20 sec. of 1st exercise, paired w/ 10 sec. of 2nd exercise)(4 min. total)

*20 sec.: Pillar Lunge Thrusters (w/ DBs racked at shoulders, step into R fwd. lunge, step back to center (without touching R foot to floor) while pressing DBs overhead, step all the way through w/ R foot to a L leg-lead lunge while DBs return to shoulder rack)(DBs press overhead every time you move through center standing position)(switch working leg each round)

*10 sec.: Single-Arm Clean and Press (squat w/ 1 DB in R hand, stand and explosively rack DB on R shoulder, then quickly press DB overhead) (switch working arm each round

RETURN TO PLYO INTERVAL: see above

TABATA: (8 Rounds of 20 sec. of 1st exercise, paired w/ 10 sec. of 2nd exercise)(4 min. total)

*20 sec.: (Bosu Dome Up) Stiff Leg Dead Lift High Pull (stand atop bosu, dead lift + DB high pull to arm pits)

*10 sec.: Hold Sumo Squat + Bosu Punch (dome faces out)(in sumo squat down position, hold bosu by handles, straighten arms explosively out in front of you, bring back in, repeat)

RETURN TO PLYO INTERVAL: see above

TABATA: (8 Rounds of 20 sec. of 1st exercise, paired w/ 10 sec. of 2nd exercise)(4 min. total)

*20 sec. x Lunge-Curl-Switch (R leg lunge w/ straight back leg, DBs in hand, touch DBs to floor, straighten up torso without coming up from lunge, bicep curl, return DBs to floor, hop switch to L leg lunge, repeat)

*10 sec. x Hold Down Push-Up (atop DBs) (mod: Hold Plank) 

RETURN TO PLYO INTERVAL: see above

TABATA: (8 Rounds of 20 sec. of 1st exercise, paired w/ 10 sec. of 2nd exercise)(4 min. total)

*20 sec. x (Dome Down) Bosu Burpee (hands on bosu handles, hop out to plank, push-up, hop in, stand, and w/ straight arms explosively move bosu overhead, repeat) (modification: no push-up, leave bosu on floor, instead of finishing w/ it overhead)

*10 sec. x Rest

ABS: 

*1 min. x Banana Single-Leg Kicks Out and Up (on back on mat, hands beneath tush, shoulders and feet slightly elevated, R leg opens to straddle, R leg returns center, R leg lift, return center, then do w/ L leg, repeat)

*30 sec. ea. x Oblique Suitcase Crunch