Second Go-Round

Last Sunday, I taught a super tough Cardio-Strength Challenge at the Harris Y.  I received feedback from at least 6 or 7 participants from that class that they enjoyed it but that they were SORE (inner thighs and buns) for days afterward.  I figured that it was too good not to have a second go-round at it.  So, I swapped in some different exercises here and there, and taught something very similar to the Cardio Strength gang at the Siskey Y early this morning.  See below for the workout breakdown:

WARM-UP:

*3 min. x Weighted Jack (light DBs)

*@ top of ea. minute: 10 x DB Squat-Thrust-Jump (DBs stay down at sides on jump)(challenge: add push-up)

CARDIO ABS: (mat, light DBs)

    -15 x Jump Squat

*1 min. x Alternating Supine Opp-Arm/ Opp Leg Lift (light DBs in hands)

    -15 x Jump Squat

*1 min. x Plank + Alternating Straight Arm Fwd. and Back (light DBs in hands)

    -15 x Jump Squat

*1 min. x Single-Leg Tuck-Up + Double-Arm Bicep Curl

    -15 x Jump Squat

*1 min. x 10 sec. Plank to 10 sec. Down Push-Up Hold (option: atop DBs)

    -15 x Jump Squat

STRENGTH TRNG.: Rep Countdown w/ Return Strength Interval b/w ea. set

RETURN INTERVAL:

*45 sec. x X-Body Punch

*5 x Dynamic Lunge R-Lunge L-Sumo Squat (challenge: add light DBs)

*5 x Frog Hop Burpee Fwd & Bkwd (2 burpees per rep)(mod: no push-up)

SET #1:

30-20-10 (15 ea.-10 ea.-5 ea.) x Single-Arm KB Squat Swing (1/2 reps R, then 1/2 reps L)

------> RETURN INTERVAL b/w 30 and 20; b/w 20 and 10

SET #2:

30-20-10 ea. leg x KB (same arm-same leg) Overhead In-Place Lunge (all R, then all L)

------> RETURN INTERVAL b/w 30 and 20; b/w 20 and 10

SET #3:

30-20-10 x Down-Squat Hold + Bicep Hammer Curl 

------> RETURN INTERVAL b/w 30 and 20; b/w 20 and 10

SET #4:

30-20-10 x KB Goblet Squat Thruster

------> RETURN INTERVAL b/w 30 and 20; b/w 20 and 10