NOTE: This is a preview of the Cardio-Strength class I will be teaching at the Siskey YMCA tomorrow morning (Wed (3/13); 9:20am - 10:25am). Sadly, this is the last time I will teach at the YMCA of Greater Charlotte before I move with my family to Southern California. I will miss you all terribly!
EQUIPMENT: Heavy Dumbbells (i.e. 12s to **20s), Mat
WARM-UP:
*Active Stretches: Toe-Hold Squat/ Down Dog Ankle Raise/ Side-to-Side Lunge
8 Rounds (2 min.) -
*15 sec. x High-Knee Run
*1 x Pop-Up Push-Up
8 Rounds (2 min.) -
*15 sec. x Speed Skater
*1 x Pop-Up Push-Up
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I) “DECK OF CARDS:”
*Hearts = Hand-Release Push-Up (challenge: + All-4’s Hop)
*Diamonds = (OH) Lunge Jump (R and L = 1)(challenge: Arms Overhead)
*Spades = Stiff-Leg Deadlift High Pull
*Clubs = Thruster
*Joker #1 = 30 Burpees
*Joker #2 = 10 Man Makers
RULES:
*We will go 1x thru the entire deck (54 cards), picking one card at a time at random; do the exercise assigned for that suit; reps = the # on that card
*Face Cards = 10 reps; Aces = 20 reps
*= 95 reps per exercise
*We move onto the next card as soon as Erin + ~5 more people are done w/ ea. assignment; move on immediately when next assignment is called out
*Try challenge movements especially during low rep assignments
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-2 min. REST (while Erin changes exercises in iPad app)
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II) “DECK OF CARDS AMRAP FINISHER:” (in remaining class time)
*Hearts = V-Up
*Diamonds = Star Jump
*Spades = Deck Squat
*Clubs = Bent-Over Fly
*Joker #1 = 15 Burpees
*Joker #2 = 5 Man Makers
RULES:
*Same rules as above (just new exercises)
*But this time, we won’t have enough time to get through the entire deck again; will just go through as many cards as possible in our remaining class time
