Class Schedule
Early Class: Monday, Tuesday, Wednesday, Thursday, Friday at 5:30pm
Late Class:
Mondays 7:30
Tuesdays 8:15
Wednesdays 7:30
Thursdays 7:45
Fridays 6:30
Tuesday November 12th (FIT TEST!)
As Many Rounds As You Can in 15 Minutes:
5 Pushups
10 Jump Squats or Squats
20 Mountain Climbers
30 Flutter Kicks
5 Burpees or Sprawls or Squat Wall Pushups
20 Cross Jacks
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Wednesday November 13th (ARMS)
5 Minute Lap Running Warm Up
- 30 seconds Jog
- 30 seconds High Knee Run
- 30 seconds Bum Kick Run
- 30 seconds Lateral Shuffle (15s each direction)
- 30 seconds Jog
- 30 seconds Skipping Run
- 2 minutes Jog with Call Outs from Instructor to "Drop:" Lie down on your stomach until instructor says "Up"
Get in to Groups of 4. Each group will have one skipping rope and one resistance band.
4 Exercises: Do 45 seconds of each, rotate clockwise when instructor yells to switch.
Round 1
Star Jumps with Back Fly
Regular Skipping
Pushups
Mummy Kicks
Round 2
Reverse Lunge with Back Fly
In and Out Skipping
V Pushups
Standing Mountain Climbers
2 Minute Plank Set:
10 seconds High Plank
10 seconds Left Side Plank
10 seconds Right Side Plank
10 seconds Child Pose
10 seconds Plank Punches
10 seconds Shoulder Tap Plank
10 seconds Oblique Plank
10 seconds Child Pose
10 seconds Walking Plank (2 moves left, 2 moves right)
10 seconds Left Side Plank
10 seconds Right Side Plank
10 seconds Child Pose
Round 3
Seated Row with Theraband
Scissor Skipping
Tricep Pushups
Cross Jacks
Round 4
Tuck Jump with Back Fly
2 Left 2 Right Skipping
Squat Pushups
Straight Arm Jacks
5 Minute Partner Run
- 1 partner does 1 suicide (Start at wall. Run to centre of gym and touch the floor, turn around run back to wall. Then run across gym to opposite wall and back).
- While one partner is running the other is doing single arm wall pushups. When partner has suicide done they switch.
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Thursday, November 14th (Plyometrics)
"600" (30 repetitions of 20 different exercises at your own pace)
Power Jacks
Switch Lunges or Reverse Lunges (1=1)
Juggling
Stance Jacks
Sprawls
Bum Kicks (2=1)
Vertical Jumps
Switch Kicks (1=1)
Power Jumps
Standing Mountain Climbers (2=1)
** 2 Lap Run
In and Outs
Broad Jumps
123s (1=1)
Plank Jacks
Frog Jumps
Mummy Kicks
Ski Abs
Suicides
Criss Cross Hops (1=1)
Tuck Jumps
**2 Lap Run
To modify you can make this "400" by doing 20 repetitions of the 20 exercises or "300" by doing 15 repetitions of the 20 exercises.
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Friday, November 15th (Core)
Warm Up: 3 Rounds; 30s 30s 15s
Jog on Spot
Standing Mountain Climbers
Heismans
123s
Tabata 20s On 10s Off
High Knee Skipping X2
Flutter Kicks X2
High Knee Skipping X2
Flutter Kicks X2
Tuck Jumps X2
Supermans X2
Tuck Jumps X2
Supermans X2
Wide Spiderman Lunges X2
Crunches X2
Wide Spiderman Lunges X2
Crunches X2
High Plank X2
Bicycle Kicks X2
High Plank X2
Bicycle Kicks X2
High Knees X2
Leg Levers X2
High Knees X2
Leg Levers X2
3 Minute Lap Running with Call Outs to do 10 second Plank
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Saturday, November 16th
3 Rounds: 20s 20s 20s
Suicides
Bum Kicks
Mummy Kicks
Squats
Side Lunges
3 Rounds 30s Each
Scissor Skips
Pike Ups
Foot Ball Drops
Ski Downs
Rest
2 Minutes: Renegades
3 Rounds 30s Each
180 Squat Jumps
Front Back Suicides
Heel Click Skips
Burpees
Rest
2 Minutes: Pushup - 2 Oblique Knees - 2 Plank Punches
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Monday, November 18th (CARDIO)
Divide in to 3 groups based on running speed
3 Stations, 2 Minutes at Each
- Lap running around perimeter of gym
- AMRAP 6 mountain climbers, 8 floor sprints, 10 seated switch kicks
- AMRAP 5 power jacks, 20 high knees, 2 vertical jumps
REPEAT above so you do 2 rounds at each station
EMOM (Every minute on the minute) X5 Lower Intensity EMOM Option
3 sprawls 2 squat wall pushups
5 tuck jumps 5 squats or jump squats
7 in and outs 20 bum kicks
20 bum kicks
Divide back in to your 3 groups
3 Stations, 2 Minutes at Each
- Lap running around perimeter of gym: sprint the length of the gym, slow jog or walk the width of the gym
- AMRAP 5 criss cross squat, 12 mummy kicks
- AMRAP 5 star jumps, 5 double hop power jacks
REPEAT above so you do 2 rounds at each station
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Tuesday, November 19th (ARMS)
25 Stations Set up Around Gym, 1 Minute at Each in Partners
1 Squat with bicep curl using theraband
2 Up down plank
3 Regular skipping
4 Squat pushups
5 Mummy kicks
6 In and out skipping
7 Slam balls
8 Chest press with theraband (advanced move: do single leg raise or double leg raise at same time)
9 Burpees
10 Scissor skipping
11 V pushups
12 Left side plank
13 Right side plank
14 2 left 2 right skipping
15 Sprint length wise through centre of gym and back
16 Vertical jumps
17 Thrusters with slam balls
18 Bent over row with theraband
19 Regular skipping
20 Cross jacks
21 Back fly reverse lunge with theraband
22 Low knee skipping
23 Sprawls
24 Slam ball swing
25 Sprint length wise through centre of gym
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Wednesday, November 20th (PLYOMETRICS)
3 Part Deck of Cards
1st 10 Minutes
Hearts = Jump Squats or Squats
Spades = Basketball Jumps or Heel Raises Reach Arms Overhead
Clubs = Sprawl Jumps or Squat Wall Pushups
Diamonds = Lateral Jumps (Jump side to side as far as you can go) or Side Lunges
Face Cards = 20 High Knees
2nd 10 Minutes
Hearts = Criss Cross Hops (2=1)
Spades = Bum Kicks (2=1)
Clubs = Straight Arm Jacks
Diamonds = 123s (2=1)
Face Cards = 2 Vertical Jumps Jumping As High As You Possibly Can Each Jump
3rd 10 Minutes
Hearts = Plyo Pushups or Regular Pushups
Spades = Power Jacks
Clubs = Diamond Jumps or Squat Knee Up
Diamonds = Jumping Lunges (2=1) or Reverse Lunges
Face Cards = 20 High Knees
Throughout workout a Joker = 2 Lap Run
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Thursday, November 21st (CORE)
**Please bring a mat if you have one!
Find a partner. Half the class (1 partner from each pair) lines up on one side of the gym lengthwise but towards the centre. The other half of the class lines up on the other side of the gym again towards the centre. Partners should be across from each other.
10-9-8-7-6-5-4-3-2-1
Low plank with hip extension (2=1) --> Modified to bird dog and 1=1
Oblique Plank (2=1)
Hollow Rocks
Scissor abs (2=1)
High knees with twist (2=1)
10-9-8-7-6-5-4-3-2-1
Wide Spiderman Lunge (2=1)
Wide In and Outs
Hip down side plank (2=1 i.e. 10 on left side 10 on right, 9 on left side 9 on right, etc)
Flutter kicks (2=1)
Power jumps
As soon as the workout starts the pair facing each other at one end of the gym stand up and run 2 laps around the gym. When they get back to their position the next pair in line stands up and runs 2 laps around the gym. Continue on down the line until everyone has ran 2 laps then start at the beginning again. As soon as you finish your 2 lap run you go back to your spot and continue on with your core exercises.
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Friday, November 22nd, 2013
TEAM CHALLENGE: Get in to teams of 5-6. There will be 8 stations set up around the school. 4 will be in the gym, 1 will be up on the stage, 1 will involve the stairs, 2 will involve the hallways. Once your team completes a station, you get a Popsicle stick! As a team try to collect as many Popsicle sticks as you can. At the end of each class we will count how many Popsicle sticks each class collected as a group! Next week we will announce whether the early or late class won. Your instructor can steal a stick from you if they think your sacrificing form to rush through the station ;) Remember even though this is a competition it's just for fun and good form is more important than collecting the most Popsicle sticks!
STATION 1 --> Up on the stage in the gym.
20 Squats
20 Reverse Lunge with Knee to Chest
20 Pushups
20 Belt Kicks
Only 1 group at a time for this station!
STATION 2 --> In one corner of the gym
30 Burpees
STATION 3 --> In one corner of the gym (Mats will be provided)
20 Floor Sprints
20 Bicycle Kicks
20 Leg Levers
20 Knee Hugs
STATION 4 --> In one corner of gym
25 Regular Skips
25 Low Knee Skips
25 In and Out Skips
25 Scissor Skips
25 2 Left 2 Right Skips
STATION 5 --> In one corner of gym: Ball passes with slam balls. Mats will be provided.
10 Situps with Ball: Lying down on mat with one ball between 2 people, do a sit up with the slam ball either at your chest or held above your head. Your partner does a situp at the same time but without a ball. Pass the ball to your partner. Then they do a situp with the ball and pass it back to you.
20 Squats with Ball: Do a squat while holding the ball at your chest height. Your partner without the ball does a regular squat at the same time. Once you've done one squat with the ball, pass it to your partner so they can do one squat with the ball.
STATION 6 --> Using the stair case
Run up stairs to the upper level of the school, down the hallway, run down the stairs at the opposite end of the hallway, run back to where you started on the lower level of the school. Do this in single file. Repeat 3 times. Careful on the stairs! Use the railing if you need to. Only 1 group at a time for this station!
STATION 7 --> Hallway workout (in hallway between the 2 porches)
In single file do bear crawls down the hallway. Once everyone has reached the end do a running skip back. Repeat 2 times. Only 1 group at a time for this station!
STATION 8 --> Hallway workout (in hallway to left of the porch when you come in the school)
Walking lunges down the hallway, Running bum kicks back. Repeat 2 times. Only 1 group at a time for this station!
***CENTER OF GYM--> If you are waiting for a station to open up, go to the middle of the gym and do a squat hold until you can move on!
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Monday, November 25th
Warm Up, 3 rounds: 20s each
Jog on spot
Bum kicks
Hit the floor
Floor sprints
Mummy kicks
3 rounds, 30s each
Suicides
Mountain climbers
Power jacks
Sprawl jumps
Rest
Lay skipping rope down in straight line on floor:
2 Rounds
15s Side to side hops over rope
15s Lateral jumps squats over rope
15s Forward back hops over rope
15s Forward back jump squats over rope
1 Minute Each:
Jump squat, side hop, Jump squat
8 power knees left, 4 diamond jumps, 8 power knees left
3 in and outs with 1 sprawl jump
Wide in and out with 2 hop squats
5 in and out skips 2 switch lunges
4 Minutes Wall to Wall Runs
Sprint up jog back while partner does:
- bum kicks round 1
- slow standing switch kicks round 2
- straight arm jacks round 3
- repeat until 4 minutes are up
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Tuesday, November 26th
4 stations set up, 1 in each corner. Tabata (20s On 10s Off) X 4.
Corner A:
Round 1 Slam Ball Burpees
Round 2 Pushups with 1 Arm on Slam Ball (2 pushups with ball in right hand then roll to left to do 2 pushups, etc)
Round 3 Thrusters
Corner B:
Round 1 Speed Skipping
Round 2 High Knee Skipping
Round 3 In and Out Skipping
Corner C:
Round 1 V Pushups
Round 2 Squat Pushups
Round 3 Tricep Pushups
Corner D:
Round 1 Up Down Plank - Pushup
Round 2 1 Arm Sprawl
Round 3 Moving Plank with an In and Out
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Wednesday, November 27th
30 cards laid in a big circle around the gym. You'll spend 50 seconds at each card and you'll have 10 seconds to move to the next card when the instructor yells switch!
Sprawl
Pushup Jacks
Front Back Frog Jumps
Jump Squats
Bum Kicks
Jumping Lunges
Ski Abs
Diamond Jumps
Switch Feet
Kickstands
Suicides
Stance Jacks
Criss Crosses
Heismans
Ski Downs
Burpees
Plyo Pushups
Global Jumps
Vertical Jumps
High Knees
Switch Lunges
In and Outs
Power Jumps
Mummy Kicks
Pogos
Hit the Floor
Power Jacks
Mountain Climbers
180 Degree Squat Jumps
Power Knees
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Thursday, November 28th
40 Standing Mountain Climbers
40 Scissor Abs
40 Floor Sprints
1 Lap Run
40 High Knees
40 Crunches
40 C Twists
2 Lap Run
40 Tuck Jumps or Belt Kicks
40 Up Down Planks
40 Low Plank with Hip Extension
3 Lap Run
40 Heismans
40 In and Out Plank Jumps (In low plank jump feet apart then together)
40 Vertical Leg Crunches
4 Lap Run
40 V Sits or Leg Levers
40 Bicycle Kicks
40 Wide Spiderman Lunge
5 Lap Run
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Friday, November 29th
After answering Tony Dawson’s skill testing question correctly on during a Labrador Morning telephone call in contest, you are announced to be one of 40 winners. First prize in the contest is a first class trip to Torngat National Park where you will have the time of your life experiencing the amazing sites of Northern Labrador………….or so you thought………..
About 30 minutes North of Nain the engines of the plane start to sputter and the pilot looks back and let’s everyone know that the flight is heading down. You immediately put on your oxygen mask before assisting the person next to you and brace for a rough landing. You also read through the emergency card in the front seat pocket like a good passenger and know to remain calm. You close your eyes and think happy thoughts!
The plane touches down in a large field and finally stops moving. Luckily everyone on board is ok. Everyone gets off the plane and tries to figure out what to do next. Everyone knows that the best thing to do when faced with a situation like this is to wait, however, off in the distance you hear a howling of wolves (40-50 at least….maybe 70). According to the GPS that one of the other passengers brought along, there is a wolf proof cabin not 30 minutes from your current location. There is food, a large stove and enough space for everyone to stay comfortably until help arrives. The only downside is the cabin is exactly 30 minutes away and anyone out after dark will surly become a quick meal for the wolves (sounds like 90-100 wolves now)
The group decides that they can make it to the cabin and starts the journey as quickly as possible. You hope there are not obstacles along the way, but the good news is you’ve been training extra hard with Richelle and Cyril and you’re ready to take on the toughest challenges……
4 minutes jog and jump – running over rough terrain
25 Broad Jump – Cross a river on large rocks
20 Stand to fall W/ Walk (walk 10 steps and slowly to floor) – Slipping, falling and getting back up)
25 Slam Balls – Cracking a wild Labrador ground coconut
200 Skips – GPS goes dead but luckily have a special attachment for you phone that connects to a skipping rope. Must use Skipping Rope 25 Belt kick/punch/punch - Small Polar Bear Fight
30 Stance Jacks - picking redberries for a snack
30 Belt Kick/ Jump Punch / Jump Punch - Large Polar Bear Fight
20 Burpees – You start to get cold and remember Cyril and Richelle mentioning that Burpees are a great way to warm up
10 Up the stairs and off the stage – Climbing a hill
10 lap jog – You get to the top of the hill and see the cabin a short distance away
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Monday, December 2nd
12 Minute Partner Run: 1 partner runs 3 laps while the other does the following exercise, then switch.
Round 1: 4 Suicides - 6 123s
Round 2: 10 Mountain Climbers - 16 Floor Sprints
Round 3: Burpee Power Jacks
Round 4: 2 Hop Lunges 2 Hop Squats 1 Pushup
Class Divides in to 3 Groups. 3 Stations. Every group does each station once.
Station 1 (Running)
10s Sprint, 10s Jog
20s Sprint, 20s Jog
30s Sprint, 30s Jog
20s Sprint, 20s Jog
10s Sprint, 10s Jog
Station 2 AMRAP 3 Minutes
10 Squats
10 Shoulder Tap Planks
10 Lunges
Station 3 (High Knees as Fast as You Can)
10s High Knees, 10s March on Spot
20s High Knees, 20s March on Spot
30s High Knees, 30s March on Spot
20s High Knees, 20s March on Spot
10s High Knees, 10s March on Spot
20s of Each of the Following
Cross Jacks
Lateral Hops
Front Back Hops
Bum Kicks
Scissor Run
Jump Squats
Mummy Kicks
Belt Kicks
In and Out Skips
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Tuesday, December 3rd
PART 1: In Groups of 2 for 12 Minutes
1 partner completes 100 skips while the other does pushups until they are done. Then switch.
1 partner completes 20 up down shoulder planks while the other holds a high plank until they are done. Then switch.
1 partner completes 100 high knee skips while the other does squat pushups until they are done. Then switch
1 partner completes 20 burpees while the other does a side plank until they are done. Then switch (Left side plank for 1st 10 burpees then right)
*** Don't worry about rushing through your exercise because your partner is waiting for you! Take your time and work on proper form. No matter how fast you go you're exercising for 12 minutes so no need to feel pressure to finish as quick as you can!
PART 2: Dice Game in Groups of 2! (Not what we've done in the past! You'll only have one die per pair) 15 Minutes
1= Sprint 1 lap around the gym
2= 6 partner pushups and 10 power jumps/belt kicks
3= 4 1 arm sprawls or regular sprawls and 10 plank punches
4= 5 V pushups and 10 power jacks
5= 5 pushup jacks and 5 criss cross jump squats
6= Sprint 1 lap around the gym
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Wednesday, December 4th
6 Square: Choose 1 exercise in each square to complete for round 1. For round 2 repeat the exercise you chose the first round and choose a 2nd exercise. For round 3 repeat the first 2 exercises you chose then choose a 3rd exercise. Round 4 you will complete all the exercises.
Square 1:
50 High Knees
30 Cross Jacks
10 Juggles
50 Bum Kicks
Square 2:
20 Mountain Climbers
10 Plyo Pushups
15 In and Outs
12 Global Jumps (every jump counts as 1)
Square 3:
12 Power Jumps
15 Vertical Jumps
10 Frog Jumps
12 Hit the Floor
Square 4:
30 High Knees with Twist
10 Criss Cross Hops
20 123s
12 Suicides
Square 5:
12 Jumping Lunges
15 Power Jacks
15 Jump Squats
10 Diamond Jumps
Square 6:
5 Burpees
6 Burpees
7 Burpees
8 Burpees
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Thursday, December 5th
12 Days of "Fitness"
12 - 12 second plank
11 - Flutter kicks (22)
10 - Wide spiderman lunges (10)
9 - Knee hugs
8 - Ski abs (8)
7 - Tuck jumps
6 - Standing mountain climbers (12)
5 - Oblique knees (10)
4 - Hip down side planks (8)
3 - Hollow rocks
2 - V sits
1 - 10 lap run
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Friday, December 6th
Class Challenge! After you complete a round you run to one of 4 stations and collect a popsicle stick then bring it back and place it in the main bucket. Station 1 will be in the hallway on the upper level of Peacock, Station 2 will be in the hallway to the left of the porch when you come in. Station 3 will be up on the stage. Station 4 will be in the middle of the gym. You go to station 1 to get your popsicle stick after round 1 is done, after round 2 go to station 2, after round 3 go to station 3 after round 4 go to station 4. If you get 5 rounds in you go back to station 1 to get your popsicle stick and so on. At the end of the class we'll count the total popsicle sticks for each group.
AMRAP 20 Minutes
10 Straight Arm Jacks
10 Switch Feet (20)
10 Scissor Abs (20)
10 Forward and Backward Broad Jumps
10 Belt Kicks
5 In and Out Pushups
5 Double Hop Power Jacks
5 Criss Cross Power Jump
5 Supermans
5 Renegades
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Monday, December 9th
3 Rounds at 30s, 30s 15s
Jog on Spot
Straight Arm Jacks
123s
Side to Side Hops
High Knees
Switch Kicks Standing
Hit the Floor
Side to Side Floor Hops
3 Rounds, 45 seconds each
Pedal Power Lunges (jog on spot quickly and do 2 switch lunges with instructor yells "down")
4 Ski Abs 4 Power Jacks
Power Knees
Front Back Vertical Jumps
Rest
3 Rounds, 45 seconds each
High Knees with Twist
High Low Jab with Squat
In and Out Skipping Rope Jumps
Seated Switch Kicks
Rest
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Tuesday, December 10th
2 Minute Lap Running Warm Up
10 Minute Lap Running
At the start of the 1st Minute: 15 seconds of pushups
At the start of the 2nd Minute: 20 seconds of squat pushups
At the start of the 3rd Minute: 20 seconds of plank punches
At the start of the 4th Minute: 20 seconds of moving planks
At the start of the 5th Minute: 30 second bear crawl
At the start of the 6th Minute: 30 second crab walk
At the start of the 7th Minute: 20 seconds of V pushups
At the start of the 8th Minute: 20 seconds of sprawls
At the start of the 9th Minute: 15 seconds of pushups
At the start of the 10th Minute: Burpees for the full minute
Corner A: (Slam Balls)
30 seconds of each:
Thrusters
Slam Balls
Reverse Lunges with Bicep Curl
Dead Lifts
Corner B: (Skipping)
30 seconds of each:
Regular Skipping
In and Out Skipping
Scissor Skipping
Double Unders or Speed Skipping
Corner C:
30 seconds of each
Up Down Planks
Mummy Kicks
Tricep Pushups
Cross Jacks
Corner D:
30 seconds of each
High Plank
Low Plank
Straight Arm Jacks
Standing Mountain Climbers
Slam Ball Relay Race!
Get in to teams of 4 of somewhat equal upper body strength. Each team of 4 will have 1 slam ball. Line up on the wall.
The first person in line throws the ball as far as they possibly can then runs to pick it up and throws it again. They do this across the gym to the far wall then turn around and do the same thing back. Make sure to pick the ball up with good form! Bend the knees and keep the back straight with the head and chest upright. Once the first person is back the next person in line goes. Continue until everyone has gone 4 times.
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Wednesday, December 11th
600 --> 30 Repetitions of Each
Pushup Jacks / Regular Pushups
Squat Heel Clicks
Heismans (60)
In and Outs
Star Jumps
Switch Lunges (30)
Mummy Kicks (60)
Power Jumps
Stance Jacks
Power Pushups
Bum Kicks (60)
Power Jacks
Squat Jumps
Lateral Jumps
Scissor Feet
Sprawl Jumps
Mountain Climbers (30)
Suicides (30)
Global Jumps (Every jump counts as 1 rep)
Jump Ins
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Thursday, December 12th
Get in groups of 2!
Station 1: Alternate doing one up down plank and one moving plank, doing the moving planks in the same direction. Start at the beginning of the mat and work your way towards the end. The second person can start once the first person is half way down the mat. Repeat so you do this 3 times each.
Station 2: Lie down on mat facing each other and intertwine your feet. One partner does a sit up and passes the ball to the other person, they then do a sit up and pass it back. Do a sit up without the ball when your partner is doing a sit up with the ball. Repeat 20 times.
Station 3: In hallway! Mats will be set up in a line down the hallway. Partner one lies down with a slam ball and does a sit up while throwing the ball down the hallway as far as possible. Partner 2 picks the ball up where it landed, lies down and does the same thing. Repeat this down the hallway (until the mats end!).
Station 4: 1 partner does flutter kicks while the other does 2 laps around the gym. Then switch.
Station 5: C Twists with medicine ball throw: Your partner stands on your left side while you're in the sitting position. They throw the slam ball to you, you catch it as you rotate to the right, then throw the ball back to them as you rotate to the left. Repeat 8 times then get your partner to stand on your right side and repeat 8 times. Then switch. See video at 50 seconds http://www.hollydelrosso.com/ultimate-partner-ab-workout/
Station 6: Circle leg levers! Lie down across from your partner and with legs straight and together slowly circle your legs 10 times in a clockwise direction. Then do 10 times in a counterclockwise direction. Go at the same speed so your legs do not bump in to each other. See video at 38 seconds : http://www.youtube.com/watch?v=_GaAHyf1os8
Station 7: In plank position facing partner, completely 2 wide spiderman lunges then 2 high 5s with partner. Repeat this 12 times.
Station 8: Low plank partner row: Get in low plank position facing partner. Holding resistance band in your right hands pull the bands back then come forwards slowly and together. Do 10 on the right and 10 on the left. See video at 41 seconds
http://www.youtube.com/watch?v=-VyHoxvGr0I
Station 9: One partner holds a low plank while the other does lateral jumps over their calves (or step overs!). Repeat 20 times then switch.
Station 10: Do running high knees 1 lap around the gym.
Station 11: Do skipping high knees 1 lap around the gym.
Station 12: Do 50 crunches.
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Friday, December 13th FIT TEST!
As Many Rounds As You Can in 15 Minutes:
5 Pushups
10 Jump Squats or Squats
20 Mountain Climbers
30 Flutter Kicks
5 Burpees or Sprawls or Squat Wall Pushups
20 Cross Jacks
Early Class: Monday, Tuesday, Wednesday, Thursday, Friday at 5:30pm
Late Class:
Mondays 7:30
Tuesdays 8:15
Wednesdays 7:30
Thursdays 7:45
Fridays 6:30
Tuesday November 12th (FIT TEST!)
As Many Rounds As You Can in 15 Minutes:
5 Pushups
10 Jump Squats or Squats
20 Mountain Climbers
30 Flutter Kicks
5 Burpees or Sprawls or Squat Wall Pushups
20 Cross Jacks
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Wednesday November 13th (ARMS)
5 Minute Lap Running Warm Up
- 30 seconds Jog
- 30 seconds High Knee Run
- 30 seconds Bum Kick Run
- 30 seconds Lateral Shuffle (15s each direction)
- 30 seconds Jog
- 30 seconds Skipping Run
- 2 minutes Jog with Call Outs from Instructor to "Drop:" Lie down on your stomach until instructor says "Up"
Get in to Groups of 4. Each group will have one skipping rope and one resistance band.
4 Exercises: Do 45 seconds of each, rotate clockwise when instructor yells to switch.
Round 1
Star Jumps with Back Fly
Regular Skipping
Pushups
Mummy Kicks
Round 2
Reverse Lunge with Back Fly
In and Out Skipping
V Pushups
Standing Mountain Climbers
2 Minute Plank Set:
10 seconds High Plank
10 seconds Left Side Plank
10 seconds Right Side Plank
10 seconds Child Pose
10 seconds Plank Punches
10 seconds Shoulder Tap Plank
10 seconds Oblique Plank
10 seconds Child Pose
10 seconds Walking Plank (2 moves left, 2 moves right)
10 seconds Left Side Plank
10 seconds Right Side Plank
10 seconds Child Pose
Round 3
Seated Row with Theraband
Scissor Skipping
Tricep Pushups
Cross Jacks
Round 4
Tuck Jump with Back Fly
2 Left 2 Right Skipping
Squat Pushups
Straight Arm Jacks
5 Minute Partner Run
- 1 partner does 1 suicide (Start at wall. Run to centre of gym and touch the floor, turn around run back to wall. Then run across gym to opposite wall and back).
- While one partner is running the other is doing single arm wall pushups. When partner has suicide done they switch.
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Thursday, November 14th (Plyometrics)
"600" (30 repetitions of 20 different exercises at your own pace)
Power Jacks
Switch Lunges or Reverse Lunges (1=1)
Juggling
Stance Jacks
Sprawls
Bum Kicks (2=1)
Vertical Jumps
Switch Kicks (1=1)
Power Jumps
Standing Mountain Climbers (2=1)
** 2 Lap Run
In and Outs
Broad Jumps
123s (1=1)
Plank Jacks
Frog Jumps
Mummy Kicks
Ski Abs
Suicides
Criss Cross Hops (1=1)
Tuck Jumps
**2 Lap Run
To modify you can make this "400" by doing 20 repetitions of the 20 exercises or "300" by doing 15 repetitions of the 20 exercises.
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Friday, November 15th (Core)
Warm Up: 3 Rounds; 30s 30s 15s
Jog on Spot
Standing Mountain Climbers
Heismans
123s
Tabata 20s On 10s Off
High Knee Skipping X2
Flutter Kicks X2
High Knee Skipping X2
Flutter Kicks X2
Tuck Jumps X2
Supermans X2
Tuck Jumps X2
Supermans X2
Wide Spiderman Lunges X2
Crunches X2
Wide Spiderman Lunges X2
Crunches X2
High Plank X2
Bicycle Kicks X2
High Plank X2
Bicycle Kicks X2
High Knees X2
Leg Levers X2
High Knees X2
Leg Levers X2
3 Minute Lap Running with Call Outs to do 10 second Plank
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Saturday, November 16th
3 Rounds: 20s 20s 20s
Suicides
Bum Kicks
Mummy Kicks
Squats
Side Lunges
3 Rounds 30s Each
Scissor Skips
Pike Ups
Foot Ball Drops
Ski Downs
Rest
2 Minutes: Renegades
3 Rounds 30s Each
180 Squat Jumps
Front Back Suicides
Heel Click Skips
Burpees
Rest
2 Minutes: Pushup - 2 Oblique Knees - 2 Plank Punches
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Monday, November 18th (CARDIO)
Divide in to 3 groups based on running speed
3 Stations, 2 Minutes at Each
- Lap running around perimeter of gym
- AMRAP 6 mountain climbers, 8 floor sprints, 10 seated switch kicks
- AMRAP 5 power jacks, 20 high knees, 2 vertical jumps
REPEAT above so you do 2 rounds at each station
EMOM (Every minute on the minute) X5 Lower Intensity EMOM Option
3 sprawls 2 squat wall pushups
5 tuck jumps 5 squats or jump squats
7 in and outs 20 bum kicks
20 bum kicks
Divide back in to your 3 groups
3 Stations, 2 Minutes at Each
- Lap running around perimeter of gym: sprint the length of the gym, slow jog or walk the width of the gym
- AMRAP 5 criss cross squat, 12 mummy kicks
- AMRAP 5 star jumps, 5 double hop power jacks
REPEAT above so you do 2 rounds at each station
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Tuesday, November 19th (ARMS)
25 Stations Set up Around Gym, 1 Minute at Each in Partners
1 Squat with bicep curl using theraband
2 Up down plank
3 Regular skipping
4 Squat pushups
5 Mummy kicks
6 In and out skipping
7 Slam balls
8 Chest press with theraband (advanced move: do single leg raise or double leg raise at same time)
9 Burpees
10 Scissor skipping
11 V pushups
12 Left side plank
13 Right side plank
14 2 left 2 right skipping
15 Sprint length wise through centre of gym and back
16 Vertical jumps
17 Thrusters with slam balls
18 Bent over row with theraband
19 Regular skipping
20 Cross jacks
21 Back fly reverse lunge with theraband
22 Low knee skipping
23 Sprawls
24 Slam ball swing
25 Sprint length wise through centre of gym
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Wednesday, November 20th (PLYOMETRICS)
3 Part Deck of Cards
1st 10 Minutes
Hearts = Jump Squats or Squats
Spades = Basketball Jumps or Heel Raises Reach Arms Overhead
Clubs = Sprawl Jumps or Squat Wall Pushups
Diamonds = Lateral Jumps (Jump side to side as far as you can go) or Side Lunges
Face Cards = 20 High Knees
2nd 10 Minutes
Hearts = Criss Cross Hops (2=1)
Spades = Bum Kicks (2=1)
Clubs = Straight Arm Jacks
Diamonds = 123s (2=1)
Face Cards = 2 Vertical Jumps Jumping As High As You Possibly Can Each Jump
3rd 10 Minutes
Hearts = Plyo Pushups or Regular Pushups
Spades = Power Jacks
Clubs = Diamond Jumps or Squat Knee Up
Diamonds = Jumping Lunges (2=1) or Reverse Lunges
Face Cards = 20 High Knees
Throughout workout a Joker = 2 Lap Run
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Thursday, November 21st (CORE)
**Please bring a mat if you have one!
Find a partner. Half the class (1 partner from each pair) lines up on one side of the gym lengthwise but towards the centre. The other half of the class lines up on the other side of the gym again towards the centre. Partners should be across from each other.
10-9-8-7-6-5-4-3-2-1
Low plank with hip extension (2=1) --> Modified to bird dog and 1=1
Oblique Plank (2=1)
Hollow Rocks
Scissor abs (2=1)
High knees with twist (2=1)
10-9-8-7-6-5-4-3-2-1
Wide Spiderman Lunge (2=1)
Wide In and Outs
Hip down side plank (2=1 i.e. 10 on left side 10 on right, 9 on left side 9 on right, etc)
Flutter kicks (2=1)
Power jumps
As soon as the workout starts the pair facing each other at one end of the gym stand up and run 2 laps around the gym. When they get back to their position the next pair in line stands up and runs 2 laps around the gym. Continue on down the line until everyone has ran 2 laps then start at the beginning again. As soon as you finish your 2 lap run you go back to your spot and continue on with your core exercises.
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Friday, November 22nd, 2013
TEAM CHALLENGE: Get in to teams of 5-6. There will be 8 stations set up around the school. 4 will be in the gym, 1 will be up on the stage, 1 will involve the stairs, 2 will involve the hallways. Once your team completes a station, you get a Popsicle stick! As a team try to collect as many Popsicle sticks as you can. At the end of each class we will count how many Popsicle sticks each class collected as a group! Next week we will announce whether the early or late class won. Your instructor can steal a stick from you if they think your sacrificing form to rush through the station ;) Remember even though this is a competition it's just for fun and good form is more important than collecting the most Popsicle sticks!
STATION 1 --> Up on the stage in the gym.
20 Squats
20 Reverse Lunge with Knee to Chest
20 Pushups
20 Belt Kicks
Only 1 group at a time for this station!
STATION 2 --> In one corner of the gym
30 Burpees
STATION 3 --> In one corner of the gym (Mats will be provided)
20 Floor Sprints
20 Bicycle Kicks
20 Leg Levers
20 Knee Hugs
STATION 4 --> In one corner of gym
25 Regular Skips
25 Low Knee Skips
25 In and Out Skips
25 Scissor Skips
25 2 Left 2 Right Skips
STATION 5 --> In one corner of gym: Ball passes with slam balls. Mats will be provided.
10 Situps with Ball: Lying down on mat with one ball between 2 people, do a sit up with the slam ball either at your chest or held above your head. Your partner does a situp at the same time but without a ball. Pass the ball to your partner. Then they do a situp with the ball and pass it back to you.
20 Squats with Ball: Do a squat while holding the ball at your chest height. Your partner without the ball does a regular squat at the same time. Once you've done one squat with the ball, pass it to your partner so they can do one squat with the ball.
STATION 6 --> Using the stair case
Run up stairs to the upper level of the school, down the hallway, run down the stairs at the opposite end of the hallway, run back to where you started on the lower level of the school. Do this in single file. Repeat 3 times. Careful on the stairs! Use the railing if you need to. Only 1 group at a time for this station!
STATION 7 --> Hallway workout (in hallway between the 2 porches)
In single file do bear crawls down the hallway. Once everyone has reached the end do a running skip back. Repeat 2 times. Only 1 group at a time for this station!
STATION 8 --> Hallway workout (in hallway to left of the porch when you come in the school)
Walking lunges down the hallway, Running bum kicks back. Repeat 2 times. Only 1 group at a time for this station!
***CENTER OF GYM--> If you are waiting for a station to open up, go to the middle of the gym and do a squat hold until you can move on!
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Monday, November 25th
Warm Up, 3 rounds: 20s each
Jog on spot
Bum kicks
Hit the floor
Floor sprints
Mummy kicks
3 rounds, 30s each
Suicides
Mountain climbers
Power jacks
Sprawl jumps
Rest
Lay skipping rope down in straight line on floor:
2 Rounds
15s Side to side hops over rope
15s Lateral jumps squats over rope
15s Forward back hops over rope
15s Forward back jump squats over rope
1 Minute Each:
Jump squat, side hop, Jump squat
8 power knees left, 4 diamond jumps, 8 power knees left
3 in and outs with 1 sprawl jump
Wide in and out with 2 hop squats
5 in and out skips 2 switch lunges
4 Minutes Wall to Wall Runs
Sprint up jog back while partner does:
- bum kicks round 1
- slow standing switch kicks round 2
- straight arm jacks round 3
- repeat until 4 minutes are up
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Tuesday, November 26th
4 stations set up, 1 in each corner. Tabata (20s On 10s Off) X 4.
Corner A:
Round 1 Slam Ball Burpees
Round 2 Pushups with 1 Arm on Slam Ball (2 pushups with ball in right hand then roll to left to do 2 pushups, etc)
Round 3 Thrusters
Corner B:
Round 1 Speed Skipping
Round 2 High Knee Skipping
Round 3 In and Out Skipping
Corner C:
Round 1 V Pushups
Round 2 Squat Pushups
Round 3 Tricep Pushups
Corner D:
Round 1 Up Down Plank - Pushup
Round 2 1 Arm Sprawl
Round 3 Moving Plank with an In and Out
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Wednesday, November 27th
30 cards laid in a big circle around the gym. You'll spend 50 seconds at each card and you'll have 10 seconds to move to the next card when the instructor yells switch!
Sprawl
Pushup Jacks
Front Back Frog Jumps
Jump Squats
Bum Kicks
Jumping Lunges
Ski Abs
Diamond Jumps
Switch Feet
Kickstands
Suicides
Stance Jacks
Criss Crosses
Heismans
Ski Downs
Burpees
Plyo Pushups
Global Jumps
Vertical Jumps
High Knees
Switch Lunges
In and Outs
Power Jumps
Mummy Kicks
Pogos
Hit the Floor
Power Jacks
Mountain Climbers
180 Degree Squat Jumps
Power Knees
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Thursday, November 28th
40 Standing Mountain Climbers
40 Scissor Abs
40 Floor Sprints
1 Lap Run
40 High Knees
40 Crunches
40 C Twists
2 Lap Run
40 Tuck Jumps or Belt Kicks
40 Up Down Planks
40 Low Plank with Hip Extension
3 Lap Run
40 Heismans
40 In and Out Plank Jumps (In low plank jump feet apart then together)
40 Vertical Leg Crunches
4 Lap Run
40 V Sits or Leg Levers
40 Bicycle Kicks
40 Wide Spiderman Lunge
5 Lap Run
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Friday, November 29th
After answering Tony Dawson’s skill testing question correctly on during a Labrador Morning telephone call in contest, you are announced to be one of 40 winners. First prize in the contest is a first class trip to Torngat National Park where you will have the time of your life experiencing the amazing sites of Northern Labrador………….or so you thought………..
About 30 minutes North of Nain the engines of the plane start to sputter and the pilot looks back and let’s everyone know that the flight is heading down. You immediately put on your oxygen mask before assisting the person next to you and brace for a rough landing. You also read through the emergency card in the front seat pocket like a good passenger and know to remain calm. You close your eyes and think happy thoughts!
The plane touches down in a large field and finally stops moving. Luckily everyone on board is ok. Everyone gets off the plane and tries to figure out what to do next. Everyone knows that the best thing to do when faced with a situation like this is to wait, however, off in the distance you hear a howling of wolves (40-50 at least….maybe 70). According to the GPS that one of the other passengers brought along, there is a wolf proof cabin not 30 minutes from your current location. There is food, a large stove and enough space for everyone to stay comfortably until help arrives. The only downside is the cabin is exactly 30 minutes away and anyone out after dark will surly become a quick meal for the wolves (sounds like 90-100 wolves now)
The group decides that they can make it to the cabin and starts the journey as quickly as possible. You hope there are not obstacles along the way, but the good news is you’ve been training extra hard with Richelle and Cyril and you’re ready to take on the toughest challenges……
4 minutes jog and jump – running over rough terrain
25 Broad Jump – Cross a river on large rocks
20 Stand to fall W/ Walk (walk 10 steps and slowly to floor) – Slipping, falling and getting back up)
25 Slam Balls – Cracking a wild Labrador ground coconut
200 Skips – GPS goes dead but luckily have a special attachment for you phone that connects to a skipping rope. Must use Skipping Rope 25 Belt kick/punch/punch - Small Polar Bear Fight
30 Stance Jacks - picking redberries for a snack
30 Belt Kick/ Jump Punch / Jump Punch - Large Polar Bear Fight
20 Burpees – You start to get cold and remember Cyril and Richelle mentioning that Burpees are a great way to warm up
10 Up the stairs and off the stage – Climbing a hill
10 lap jog – You get to the top of the hill and see the cabin a short distance away
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Monday, December 2nd
12 Minute Partner Run: 1 partner runs 3 laps while the other does the following exercise, then switch.
Round 1: 4 Suicides - 6 123s
Round 2: 10 Mountain Climbers - 16 Floor Sprints
Round 3: Burpee Power Jacks
Round 4: 2 Hop Lunges 2 Hop Squats 1 Pushup
Class Divides in to 3 Groups. 3 Stations. Every group does each station once.
Station 1 (Running)
10s Sprint, 10s Jog
20s Sprint, 20s Jog
30s Sprint, 30s Jog
20s Sprint, 20s Jog
10s Sprint, 10s Jog
Station 2 AMRAP 3 Minutes
10 Squats
10 Shoulder Tap Planks
10 Lunges
Station 3 (High Knees as Fast as You Can)
10s High Knees, 10s March on Spot
20s High Knees, 20s March on Spot
30s High Knees, 30s March on Spot
20s High Knees, 20s March on Spot
10s High Knees, 10s March on Spot
20s of Each of the Following
Cross Jacks
Lateral Hops
Front Back Hops
Bum Kicks
Scissor Run
Jump Squats
Mummy Kicks
Belt Kicks
In and Out Skips
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Tuesday, December 3rd
PART 1: In Groups of 2 for 12 Minutes
1 partner completes 100 skips while the other does pushups until they are done. Then switch.
1 partner completes 20 up down shoulder planks while the other holds a high plank until they are done. Then switch.
1 partner completes 100 high knee skips while the other does squat pushups until they are done. Then switch
1 partner completes 20 burpees while the other does a side plank until they are done. Then switch (Left side plank for 1st 10 burpees then right)
*** Don't worry about rushing through your exercise because your partner is waiting for you! Take your time and work on proper form. No matter how fast you go you're exercising for 12 minutes so no need to feel pressure to finish as quick as you can!
PART 2: Dice Game in Groups of 2! (Not what we've done in the past! You'll only have one die per pair) 15 Minutes
1= Sprint 1 lap around the gym
2= 6 partner pushups and 10 power jumps/belt kicks
3= 4 1 arm sprawls or regular sprawls and 10 plank punches
4= 5 V pushups and 10 power jacks
5= 5 pushup jacks and 5 criss cross jump squats
6= Sprint 1 lap around the gym
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Wednesday, December 4th
6 Square: Choose 1 exercise in each square to complete for round 1. For round 2 repeat the exercise you chose the first round and choose a 2nd exercise. For round 3 repeat the first 2 exercises you chose then choose a 3rd exercise. Round 4 you will complete all the exercises.
Square 1:
50 High Knees
30 Cross Jacks
10 Juggles
50 Bum Kicks
Square 2:
20 Mountain Climbers
10 Plyo Pushups
15 In and Outs
12 Global Jumps (every jump counts as 1)
Square 3:
12 Power Jumps
15 Vertical Jumps
10 Frog Jumps
12 Hit the Floor
Square 4:
30 High Knees with Twist
10 Criss Cross Hops
20 123s
12 Suicides
Square 5:
12 Jumping Lunges
15 Power Jacks
15 Jump Squats
10 Diamond Jumps
Square 6:
5 Burpees
6 Burpees
7 Burpees
8 Burpees
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Thursday, December 5th
12 Days of "Fitness"
12 - 12 second plank
11 - Flutter kicks (22)
10 - Wide spiderman lunges (10)
9 - Knee hugs
8 - Ski abs (8)
7 - Tuck jumps
6 - Standing mountain climbers (12)
5 - Oblique knees (10)
4 - Hip down side planks (8)
3 - Hollow rocks
2 - V sits
1 - 10 lap run
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Friday, December 6th
Class Challenge! After you complete a round you run to one of 4 stations and collect a popsicle stick then bring it back and place it in the main bucket. Station 1 will be in the hallway on the upper level of Peacock, Station 2 will be in the hallway to the left of the porch when you come in. Station 3 will be up on the stage. Station 4 will be in the middle of the gym. You go to station 1 to get your popsicle stick after round 1 is done, after round 2 go to station 2, after round 3 go to station 3 after round 4 go to station 4. If you get 5 rounds in you go back to station 1 to get your popsicle stick and so on. At the end of the class we'll count the total popsicle sticks for each group.
AMRAP 20 Minutes
10 Straight Arm Jacks
10 Switch Feet (20)
10 Scissor Abs (20)
10 Forward and Backward Broad Jumps
10 Belt Kicks
5 In and Out Pushups
5 Double Hop Power Jacks
5 Criss Cross Power Jump
5 Supermans
5 Renegades
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Monday, December 9th
3 Rounds at 30s, 30s 15s
Jog on Spot
Straight Arm Jacks
123s
Side to Side Hops
High Knees
Switch Kicks Standing
Hit the Floor
Side to Side Floor Hops
3 Rounds, 45 seconds each
Pedal Power Lunges (jog on spot quickly and do 2 switch lunges with instructor yells "down")
4 Ski Abs 4 Power Jacks
Power Knees
Front Back Vertical Jumps
Rest
3 Rounds, 45 seconds each
High Knees with Twist
High Low Jab with Squat
In and Out Skipping Rope Jumps
Seated Switch Kicks
Rest
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Tuesday, December 10th
2 Minute Lap Running Warm Up
10 Minute Lap Running
At the start of the 1st Minute: 15 seconds of pushups
At the start of the 2nd Minute: 20 seconds of squat pushups
At the start of the 3rd Minute: 20 seconds of plank punches
At the start of the 4th Minute: 20 seconds of moving planks
At the start of the 5th Minute: 30 second bear crawl
At the start of the 6th Minute: 30 second crab walk
At the start of the 7th Minute: 20 seconds of V pushups
At the start of the 8th Minute: 20 seconds of sprawls
At the start of the 9th Minute: 15 seconds of pushups
At the start of the 10th Minute: Burpees for the full minute
Corner A: (Slam Balls)
30 seconds of each:
Thrusters
Slam Balls
Reverse Lunges with Bicep Curl
Dead Lifts
Corner B: (Skipping)
30 seconds of each:
Regular Skipping
In and Out Skipping
Scissor Skipping
Double Unders or Speed Skipping
Corner C:
30 seconds of each
Up Down Planks
Mummy Kicks
Tricep Pushups
Cross Jacks
Corner D:
30 seconds of each
High Plank
Low Plank
Straight Arm Jacks
Standing Mountain Climbers
Slam Ball Relay Race!
Get in to teams of 4 of somewhat equal upper body strength. Each team of 4 will have 1 slam ball. Line up on the wall.
The first person in line throws the ball as far as they possibly can then runs to pick it up and throws it again. They do this across the gym to the far wall then turn around and do the same thing back. Make sure to pick the ball up with good form! Bend the knees and keep the back straight with the head and chest upright. Once the first person is back the next person in line goes. Continue until everyone has gone 4 times.
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Wednesday, December 11th
600 --> 30 Repetitions of Each
Pushup Jacks / Regular Pushups
Squat Heel Clicks
Heismans (60)
In and Outs
Star Jumps
Switch Lunges (30)
Mummy Kicks (60)
Power Jumps
Stance Jacks
Power Pushups
Bum Kicks (60)
Power Jacks
Squat Jumps
Lateral Jumps
Scissor Feet
Sprawl Jumps
Mountain Climbers (30)
Suicides (30)
Global Jumps (Every jump counts as 1 rep)
Jump Ins
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Thursday, December 12th
Get in groups of 2!
Station 1: Alternate doing one up down plank and one moving plank, doing the moving planks in the same direction. Start at the beginning of the mat and work your way towards the end. The second person can start once the first person is half way down the mat. Repeat so you do this 3 times each.
Station 2: Lie down on mat facing each other and intertwine your feet. One partner does a sit up and passes the ball to the other person, they then do a sit up and pass it back. Do a sit up without the ball when your partner is doing a sit up with the ball. Repeat 20 times.
Station 3: In hallway! Mats will be set up in a line down the hallway. Partner one lies down with a slam ball and does a sit up while throwing the ball down the hallway as far as possible. Partner 2 picks the ball up where it landed, lies down and does the same thing. Repeat this down the hallway (until the mats end!).
Station 4: 1 partner does flutter kicks while the other does 2 laps around the gym. Then switch.
Station 5: C Twists with medicine ball throw: Your partner stands on your left side while you're in the sitting position. They throw the slam ball to you, you catch it as you rotate to the right, then throw the ball back to them as you rotate to the left. Repeat 8 times then get your partner to stand on your right side and repeat 8 times. Then switch. See video at 50 seconds http://www.hollydelrosso.com/ultimate-partner-ab-workout/
Station 6: Circle leg levers! Lie down across from your partner and with legs straight and together slowly circle your legs 10 times in a clockwise direction. Then do 10 times in a counterclockwise direction. Go at the same speed so your legs do not bump in to each other. See video at 38 seconds : http://www.youtube.com/watch?v=_GaAHyf1os8
Station 7: In plank position facing partner, completely 2 wide spiderman lunges then 2 high 5s with partner. Repeat this 12 times.
Station 8: Low plank partner row: Get in low plank position facing partner. Holding resistance band in your right hands pull the bands back then come forwards slowly and together. Do 10 on the right and 10 on the left. See video at 41 seconds
http://www.youtube.com/watch?v=-VyHoxvGr0I
Station 9: One partner holds a low plank while the other does lateral jumps over their calves (or step overs!). Repeat 20 times then switch.
Station 10: Do running high knees 1 lap around the gym.
Station 11: Do skipping high knees 1 lap around the gym.
Station 12: Do 50 crunches.
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Friday, December 13th FIT TEST!
As Many Rounds As You Can in 15 Minutes:
5 Pushups
10 Jump Squats or Squats
20 Mountain Climbers
30 Flutter Kicks
5 Burpees or Sprawls or Squat Wall Pushups
20 Cross Jacks