Today's Total Strength Class - "Shoulder Fry" Plus Kettlebell Tabatas

The Gymboss interval timer: a tabata must-have.  To order, go to www.gymboss.com.

I recently posted the "Shoulder Fry" workout on the blog, as I've used it a lot lately with several of my personal training clients.  This workout has reduced each and every person I've done it with to a wobbly, sweaty mess (even my elite teenage tennis player); I figured I just HAD to try it with my game-for-anything Wednesday morning Total Strength class at the Siskey YMCA.  I added gliders under the toes to the "Shoulder Fry," changed up the 1 minute ab intervals somewhat, and added a very intense kettlebell workout to make up the second half of the class.  Even if you've already given the "Shoulder Fry" a try, give this entire workout a go...I believe you can never do enough plank work (TOTAL body toning from shoulders to toes).  Though this was a strength class and the focus was on muscle toning, this is VERY cardio-intensive.  No need for a stint on the treadmill after this one...I promise.  

Equip: Mat, 2 Gliders, 1 KB, 1 Heavy DB, 1 Medium DB

WARM-UP: (w/ gliders)

• 8 Round Tabata: 
• 20 sec. x Glide Out to Plank - Glide In- Stand Up (w/ speed!)
• 10 sec. x Quick Feet (standing, in 1/2 squat, tiny super quick steps)

ABS: (mat, gliders, heavy DB) (modification for Circle Glides: bend knees slightly and push bum up (crouching plank))

• 5 ea. direction x Plank Glide in Circle + 2 Push-Up (10 total circles; 20 total push-ups)
• 1 min. x R and L Oblique Tuck-Ins (on back, hands under bum - tuck up w/ knees aiming to 1 side, switch)
• 4 ea. direction x Plank Glide in Circle + 2 Push-Up (8 total circles; 16 total push-ups)
• 1 min. x Straight Leg Bicycle Crunch
• 3 ea. direction x Plank Glide in Circle + 2 Push-Up (6 total circles; 12 total push-ups)
• 1 min. x DB Russian Twist
• 2 ea. direction x Plank Glide in Circle + 2 Push-Up (4 total circles; 8 total push-ups)
• 1 min. x Walk Elbow-to-Hand Plank + X-Body Kicks R and L - Back to Elbow Plank
• 1 ea. direction x Plank Glide in Circle + 2 Push-Up (2 total circles; 4 total push-ups)
• 1 min. x Standing DB Figure 8 (standing in 1/2 squat, make a figure 8 w/ dumbbell from hip to shoulder)

-------->RETURN INTERVAL: 10 REPS EACH (KB, Medium DB)

• KB Squat Swing
• R Single-Arm KB Squat Swing
• L Single-Arm KB Squat Swing
• R KB Side Toss (in sumo squat, toss KB from L hip up to R shoulder, pivot L foot upon KB toss)
• L KB Side Toss (in sumo squat, toss DB from R hip up to L shoulder, pivot R foot upon KB toss)

• R: Gliding S-L Squat back to Lunge (Medium DB OH 1/4 Circle) (glider under R toe, extend R foot forward while dropping into L leg single-leg squat, extending DB straight out at bellybutton height; then glide R foot all the way back into a lunge w/ L foot in front, while DB moves 1/4 circle, finishing overhead) (see minute 1:15 of this video for demonstration: http://www.youtube.com/watch?feature=player_embedded&v=UO5sF2j2BTc)
• L: Gliding S-L Squat back to Lunge (Medium DB OH 1/4 Circle)

WOOD CHOP SERIES:

• 6 Round Tabata: KB Squat Wood Chop (switch sides ea. round)(squat and swing KB down to R hip, come up out of squat, swinging KB overhead above L shoulder; next round: L hip to R shoulder)
• 6 Round Tabata: KB Chopping Lunge (switch sides ea. round)(step R foot back into a lunge, swinging KB down to R hip, stand up from lunge while swinging KB overhead above L shoulder; next round: L hip to R shoulder)

-------->RETURN INTERVAL: 10 REPS EACH (KB, Medium DB)

ARM SERIES:

• 6 Round Tabata: Single-Arm KB Thruster (switch sides ea. round)(rack KB in R hand at R shoulder, squat and thrust KB overhead while standing up out of squat; next round: KB racked at shoulder in L hand, squat and thrust OH)
• 6 Round Tabata: Bottom-Up KB Bicep Curl (just like a dumbbell hammer curl, get in a 1/4 squat, keep a stiff wrist, and swing KB into a bicep curl; use your core!!!; switch arms each round)

-------->RETURN INTERVAL: 10 REPS EACH (KB, Medium DB)

FINISHER:

• 30 sec. x Plank Double Hand Hop (in plank: hop both hands simultaneously ~2 in. off floor; repeat w/ speed)
• 30 sec. x Plank Double Foot Hop (in plank: hop both feet simultaneously ~2 in. off floor; repeat w/ speed)
• 30 sec. x All-4s Plank Hop (in plank: hop both hands and both feet simultaneously ~2 in. off floor; repeat w/ speed)
• take a 30 sec. break, and repeat the above series once more