4 Minute Mania

Below is the workout breakdown from this morning's Total Strength class at the Siskey YMCA.  I now teach at three different branches throughout the Greater Charlotte Metropolitan area, and I've noticed that so many of our members are suffering from injuries (especially stress fractures in their feet).  I took the chance with this class today to demonstrate to my participants that it takes no running or jumping (zero pounding) to get a GREAT toning and cardiovascular workout.  Our feet never left the ground throughout this entire workout (well, except during our ab work).

WARM-UP:

• 30 sec. x Chair Hold (squat w/ both arms held straight up overhead, straight elbow, arms lined up w/ ears)
• 30 sec. ea. x Lunge Down Hold (challenge: arms OH (overhead))
• 30 sec. ea. x Horizontal Leg Hold Out in Front (pulse!)
• 30 sec. x Chair Hold

TABATA TORTURE: (Tabata = 8 Rounds of 20 sec. ON/ 10 sec. OFF (total rest))

1) Tabata: Med Ball Mtn. Climb Glide (modification: hands on floor, no MB)

4 min. AMRAP (zero equipment):

• 10 x Air Squat
• 10 x Pike-Up (mod: Tuck-Up OR Alternating Single-Leg Pike-Up)
• 10 x Hand-Release Push-Up

2) Tabata: Dumbbell Squat Muscle Clean (no jump allowed!!) (20 lb. DBs)

4 min. AMRAP (w/ MB):

• 10 x MB Slam Squat
• 10 x MB Pike-Up (mod: Tuck-Up OR Alternating Single-Leg Pike-Up)
• 10 x Rolling MB Push-Up

3) Tabata: alt. rounds of Thruster and Push Press (20 lb. DBs) 

4 min. AMRAP (w/ DBs):

• 10 x DB Front Squat
• 10 x V-Sit + DB Russian Twist (mod: bent legs or heels on floor)(R and L = 1 rep)
• 10 x Push-Up + Plank Side Step (mod: push-up on knees)

4) Tabata: Weighted (DBs) Walking Sumo Burpee (walk out to DB plank, push-up, walk in to sumo squat, stay down and curl and press)

4 min. AMRAP (w/ Gliders):

• 10 x Double-Leg Supine Glide-Out (mod: alternating, one leg at a time)
• 10 x Gliding Plank Pike-In
• 10 x Single-Arm Knee Plank Glide-Outs (challenge: in regular plank)