November 2014 Fitness Challenge
Tuesday, November 4th FIT TEST
We're trying something a bit different for our fit test!
Partner up. One person does the below workout first as fast as they can while the other supports their partner and lets them know what exercise is next in the list. You have 15 minutes. If you get through all the exercises call out to your instructor and they'll let you know the time. Record that on your fit test sheet. If you don't make it through all the exercises, write down how far you got. In 4 weeks time you'll try to get further in to the test or complete the whole thing faster.
30 Second Plank (Timed by instructor). Sprint wall to wall.
1 Burpee. Sprint wall to wall.
2 Burpees. Sprint wall to wall.
3 Burpees. Sprint wall to wall.
4 Burpees. Sprint wall to wall.
5 Burpees. Sprint wall to wall.
50 Bum Kicks. Sprint wall to wall.
60 Flutter Kicks. Sprint wall to wall.
20 Squats/Jump Squats. Sprint wall to wall.
10 Pushups. Sprint wall to wall.
15 Power Jacks. Sprint wall to wall.
10 Sprawl Jumps. Sprint wall to wall.
20 Mountain Climbers. Sprint wall to wall.
20 Straight Arm Jacks. Sprint wall to wall.
10 Belt Kicks. Sprint wall to wall.
20 Scissor Runs. Sprint wall to wall.
Wednesday, November 5th Workout
3 Rounds: 20s, 20s, 10s
Bum Kicks
Straight Arm Jacks
123s
Ski Downs
High Plank
3 Rounds: 45s, 30s, 20s
T Jacks or Side Lunges
Sprawl with 2 Wide Spiderman Lunges or Squat Wall Pushup with Standing Knee to Elbow
Pushup Jacks or Pushups
High Knees
Star Jumps
Cross Jacks
6 Switch Lunges 3 Squats
Vertical Jumps
4 Minute Wall to Wall Partner Run:
One person runs a suicide while the other does a wall burner
Thursday, November 6th
Everyone will need a partner. You line up facing each other down the middle of the gym. You can bring your own yoga mat if you like, or use one of the gym mats, or use nothing because the new Peacock floor is awesome
Complete the below exercises at your own pace. You'll have 25 minutes to get through as much as you can. Starting with the end closest to the gym entrance, the first 2 sets of partners will leave the group and do a hallway run. When they get back the next 4 will do a hallway run. Continue until everyone in the class has done a hallway run. As soon as you get back from your run you pick up where you left off for the workout. The instructor may get you to repeat this depending on time!
12 Days of Fitness
12 = High Knees 2=1
11 = Flutter Kicks 2=1
10 = Leg Levers
9 = Plank Punches
8 = Wide Spiderman Lunges or Standing Knee to Elbow
7 = Power Jumps or Belt Kicks
6 = Up Down Planks
5 = Standing Knee to Elbow (5 right then 5 left)
4 = Bird Dog
3 = Hollow Rocks / Leg Levers
2 = Walking Plank (2 moves forward, 2 backward, 2 left, 2 right)
1 = 30 second Reverse Plank Hold
1/2 WAY THROUGH WORKOUT SWITCH TO BELOW!
12 = High Knees with Twist 2=1
11 = Bicycle Kicks 2=1
10 = Knee Hugs
9 = Shoulder Tap Plank
8 = Oblique Knees
7 = Tuck Jumps / Squat Knee Up
6 = In and Outs with 5 second Plank
5 = Floor Sprints 2=1
4 = Supermans
3 = V Sits or Leg Levers
2 = Walking Plank (2 moves forward, 2 backward, 2 left, 2 right)
1 = 30 second Reverse Plank Hold
Friday November 7th
1 Minute Stations Set Up Around Gym
Reverse Lunge with Overhead Press (using slam ball)
Skipping
Pushups
Cross Jacks
Burpee Box Jumps
Walking Plank Left/Right then Pushup
Reverse Fly with Squat (using theraband)
Slam Ball Vertical Throws
In and Out Skips
Mountain Climbers
High Plank
Star Jumps with Theraband
Jumping Jacks
Chair Dips
Slam Balls
Speed Skips or Double Unders
Power Jacks
Walking Plank with Hands on Box Jump
Left Straight Arm Plank
Right Straight Arm Plank
Sunday, November 9th
Get in to teams of 4-6 people of somewhat equal fitness level, and complete as many stations as you can.
Station 1:
Hallway Work:
Walking lunges down, run back
Skipping run down, run back
Sprint down, run back
Station 2:
Dice: Roll the dice 4 times . . .
1= 10 180 degree squat jumps
2 = 10 pushups
3 = group plank, hold as long as you can
4 = 10 skip abs or opposite knee to elbow in standing
5 = 10 sprawl tuck jumps or sprawls
6 = 30 bum kicks
Station 3:
Skipping!
1 partner does 100 skips while the other holds a high plank. Then switch.
1 partner does 20 in and out skips while the other does a wall burner. Then switch.
1 partner does 50 high knee skips while the other does a reverse plank. Then switch.
Station 4:
10-9-8-7-6-5-4-3-2-1
High Knees 2=1
Jump Squats
Suicides
In and Outs
Station 5:
4 Rounds
20 Floor Sprints
20 Mummy Kicks
10 Sumo Squats
5 Shoulder Tap Pushups
Station 6:
Every person on the team does a high plank with their bodies forming a circle, heads in towards the middle.
Pass a slam ball around the circle 2 times in a clockwise direction, 2 times in a counter clockwise direction while maintaining your plank. Break when you need to!
Monday, November 10th
600 (30 reps of 20 different exercises) --> or 400 (20 reps) or 300 (15 reps)
Get as much as you can done in 25 minutes.
123s
Jumping Lunges or Reverse Lunges
Broad Jumps or Squat Step Step
Suicides
Juggling (knee knee foot foot =1)
Power Jacks
Vertical Jumps
Floor Sprints 2=1 / Standing Mountain Climbers
Frog Jumps
Pushups
Heismans 2=1
Scissor Runs 2=1
Burpees or Sprawls or Squat Wall Pushups
Belt Kicks
Box Jumps
In and Outs
High Knees 2=1
Hit the Floor
Crunches
Mummy Kicks 2=1
Tuesday, November 11th
Class divides up in to 3 groups: Low intensity, medium intensity, high intensity.
Station 1: Lap runs. Sprint the length of the gym and jog the width. 4 Minutes.
Station 2 (in middle on one side of gym): Skipping --> AMRAP 4 Minutes
100 regular skips
20 scissor skips
10 2 left 2 right skips
10 leg levers
Station 3: (in middle on other side of gym) Slam Balls --> AMRAP 4 Minutes
Deck of Cards:
Hearts = Slam Balls
Diamonds = Pushups
Spades = Ball Sprawls
Clubs = Squat with Forward Raise (using slam ball)
Joker = 10 Straight Arm Jacks
***Complete 2 rounds of above!
Wednesday, November 12th
10-9-8-7-6-5-4-3-2-1
Burpees
Bum Kicks 2=1
Power Jumps
High Knees 2=1
In and Outs
Hallway Run X 3
10-9-8-7-6-5-4-3-2-1
Suicides
Cross Jacks 2=1
Lateral Jumps
Straight Arm Jacks
Vertical Jumps
Hallway Run X 3
***Low Intensity Option: Start at 7!!
Thursday, November 13th Workout
3 Rounds: 30s 30s 20s
Bum Kicks
Heismans
123s
Cross Jacks
Standing Mountain Climbers
High Plank
20s Flutter Kicks
20s Slow Flutter Kicks
20s Scissor Abs
20 Slow Scissor Abs
20s Crunches
20s Vertical Crunches
20s Crunches
20s Vertical Crunches
20s Low Plank
20s Left Sided Plank
20s Reverse Plank
20 Right Sided Plank
20s In and Outs
20s Bird Dog
20s In and Outs
20s Bird Dog
20s Wide Spiderman Lunges
20s Floor Sprints
20s Wide Spiderman Lunges
20s Floor Sprints
20s Left Hip Down Side Plank
20s Right Hip Down Side Plank
20s Left Hip Down Side Plank
20s Right Hip Down Side Plank
3 Rounds 30s 30s 20s
123s
Straight Arm Jacks
Suicides
Up Down Plank
Power Knees
High Knees
Friday, November 14th
30 Seconds of Each of the Following
Jog On Spot
Bum Kicks
Mummy Kicks
Side Lunges
Squats
Mountain Climbers
Pushups
Criss Cross Squat
Reverse Lunge Knee to Chest
Flutter Kicks
High Plank
In and Out Skips (No Rope)
Sprawl Jumps
Cross Jacks
Run Laps
Walking Lunges
Reverse Walking Lunges
Run Laps
Broad Jumps
Lateral Shuffles
Suicides
Power Jacks
Bird Dog
In and Outs
Straight Arm Jacks
123s
Leg Levers
High Plank
Criss Cross Skips (No Rope)
Lateral Jumps
Jump Ins
Pushups
Floor Sprints
Power Pushups
Tree Pose
Scissor Feet
Squat Pushups
Power Knees
High Knees
Squat Hold
Monday, November 17th
Get in to groups of 3. Every group needs a box jump set.
Round 1: 45s each
Box Jumps
Jump Squat Side Hop Jump Squat
Pushups
Round 2: 45s each
Straddle Box Jumps
High Knees with Twist
Low Plank
Round 3: 45s each
Burpee Box Jumps
Speed Skating Jumps
Suicides
Repeat above rounds!
EMOM X 5!
2 burpees
4 power jumps
6 in and outs
20 flutter kicks
OR
2 sprawls or squat wall pushups
8 vertical jumps
20 bum kicks
Tabata 20s On 10s Off X 4
Sprawl Jumps
Double Hop Power Jacks
High Knees
Mountain Climbers
Tuesday, November 18th
Deck of Cards (25 Minutes)
First Time Through the Deck:
Hearts: Pushups
Diamonds: Sprawls or 1 Arm Sprawls
Spades: Floor Sprints 2=1
Clubs: Cross Jacks 2=1
FACE CARDS = 20 High Knees
JOKER = Make a team of your choice run the hallway
Once you complete the entire deck, turn over the deck of cards, give them a shuffle and draw a number for each of the following exercises: The number on the card equals the number of reps. Face cards equal 15.
Squat Pushups
Mountain Climbers 2=1
Frog Jumps
Up Down Planks
Vertical Jumps
2 Shoulder Tap Plank - 1 Pushup
Straight Arm Jacks
Wide Spiderman Lunges
ALL teams switch to second part of workout when there's 5 minutes left!
Wednesday, November 19th
1 Minute Stations Set Up Around Gym
1. Box Jumps or Step Ups
2. 10 Bum Kicks - 10 High Knees
3. Forwards and backwards broad jumps (Or squat step forwards, squat step backwards)
4. Regular Skipping
5. Double Hop Power Jacks
6. Wall Sit
7. 5 Tuck Jumps - 10 Side to Side Hops
8. Suicides
9. 180 Degree Squat Jumps
10. Crunches
11. Hurdle Jumps
12. Low Plank
13. Lateral Jumps
14. 10 Straight Arm Jacks - 10 Cross Jacks
15. Squat Heel Click
16. Sprawl Jumps (Hold high plank for 3 seconds each time)
17. Power Knees (10 left 10 right)
18. Mountain Climbers
19. Backwards Skipping
20. Ski Downs
Thursday, November 20th
Class will be divided in to 2 equal teams. Try to complete as many rounds as you can of the following exercises. Every time you finish one round grab a Popsicle stick from the bucket in the middle. The team with the most sticks at the end wins :)
PS Instructors can award extra sticks if they see excellent form!
30 High Knees with Twist
8 Tuck Jumps or Squat Knee Up
12 C Twists
10 Low Plank with Hip Extension
50 Flutter Kicks
10 Wide In and Outs
6 Up Down Planks
20 Heismans
10 Leg Levers
10 Plank Jacks
12 Crunches
20 Bicycle Kicks
Friday, November 21st
3 Rounds: 30s, 20s, 15s
In and Out Skips (no rope)
Scissor Runs
123s
180 Degree Hop Hop Squat
8 Jabs and 4 Switch Lunges
Sprawl with Walking Plank Left then Right
Sumo Squats
Forward/ Backwards Sumo Squat Jumps
2 T Jacks 4 High Knees
Sprawl with 2 Wide Spiderman Lunges
Bum Kicks
Sprawl with Pushup Jacks
Cross Jacks
Sprawl with 2 Ski Abs
Power Knees
Sprawl with 2 Slow Switch Kicks
2 Jump Ins 8 High Knees
2 In and Outs 4 Plank Punches
Straight Arm jacks
High Knees with Twist
Rest
Monday, November 24th
6 SQUARE
Square 1:
20 High Knees
20 Straight Arm Jacks
20 Bum Kicks
20 Cross Jacks
Square 2:
12 Suicides
16 123s
8 Frog Jumps
10 Power Jacks
Square 3:
10 Pushups
8 Pushup Squats
8 Sprawls
20 Heismans
Square 4:
12 Switch Lunges
6 Jumping Lunges
8 In and Outs
8 Ski Abs
Square 5:
40 Flutter Kicks
12 Power Jumps
20 Bicycle Crunches
10 Star Jumps
Square 6:
ROLL THE DICE ONCE
1 = 1 Burpee
2 = 5 Burpees
3 = 7 Burpees
4 = 8 Burpees
5 = 9 Burpees
6 = 10 Burpees
Tuesday, November 25th
3 Rounds: 20 Seconds, 20 Seconds, 10 Seconds
Jog on Spot
Straight Arm Jacks
123s
Heismans
Side to Side Ski Hops
Squats
3 Rounds: 30 Seconds Each
Pushups
In and Outs
Cross Jacks
Standing Mountain Climbers
Rest
3 Rounds: 30 Seconds Each
Sprawls / 1 Arm Sprawls
Flutter Kicks
Burpees
Wide Spiderman Lunges
Rest
Wednesday, November 26th
Complete the following exercises at your own pace. You have 25 minutes! If you finish this you can try to get through a second round.
20 T Jacks
50 High Knees with Twist
10 Hit the Floors
10 Pushup Jacks
15 Tuck Jumps
2 Hallway Runs
20 Power Jacks
100 Skips
16 Suicides
12 Wide In and Outs
20 Jumping Jacks
10 Belt Kicks
12 Jumping Lunges
2 Hallway Runs
10 Slam Ball Burpees
30 Mummy Kicks
10 Pushups
20 Bum Kicks
10 Criss Cross Squats
15 Juggles
50 Heismans
Thursday, November 27th
Partner Run: 1 partner runs 3 laps (or walks 1) while the other does the first exercise in the list below, then switch. Repeat with every exercise.
High Plank
30 High knees - 20 Bum Kicks - 10 Straight Arm Jacks
30 Flutter Kicks - 10 Crunches
Opposite Knee Elbow Plank
In and Outs with Pushup
30 Scissor Abs - 10 Leg Levers
10 Power Jumps - 10 Jumping jacks
10 123s - 4 Squats
10 Power Knees Left 10 Right
20 Mountain Climbers - 10 Second Plank
10 Plank Jacks - 4 Pushups
20 Minutes to Complete As Much as You Can!
Friday, November 28th --> FIT TEST DAY!
30 Second Plank (Timed by instructor). Sprint wall to wall.
1 Burpee. Sprint wall to wall.
2 Burpees. Sprint wall to wall.
3 Burpees. Sprint wall to wall.
4 Burpees. Sprint wall to wall.
5 Burpees. Sprint wall to wall.
50 Bum Kicks. Sprint wall to wall.
60 Flutter Kicks. Sprint wall to wall.
20 Squats/Jump Squats. Sprint wall to wall.
10 Pushups. Sprint wall to wall.
15 Power Jacks. Sprint wall to wall.
10 Sprawl Jumps. Sprint wall to wall.
20 Mountain Climbers. Sprint wall to wall.
20 Straight Arm Jacks. Sprint wall to wall.
10 Belt Kicks. Sprint wall to wall.
20 Scissor Runs. Sprint wall to wall.
Tuesday, November 4th FIT TEST
We're trying something a bit different for our fit test!
Partner up. One person does the below workout first as fast as they can while the other supports their partner and lets them know what exercise is next in the list. You have 15 minutes. If you get through all the exercises call out to your instructor and they'll let you know the time. Record that on your fit test sheet. If you don't make it through all the exercises, write down how far you got. In 4 weeks time you'll try to get further in to the test or complete the whole thing faster.
30 Second Plank (Timed by instructor). Sprint wall to wall.
1 Burpee. Sprint wall to wall.
2 Burpees. Sprint wall to wall.
3 Burpees. Sprint wall to wall.
4 Burpees. Sprint wall to wall.
5 Burpees. Sprint wall to wall.
50 Bum Kicks. Sprint wall to wall.
60 Flutter Kicks. Sprint wall to wall.
20 Squats/Jump Squats. Sprint wall to wall.
10 Pushups. Sprint wall to wall.
15 Power Jacks. Sprint wall to wall.
10 Sprawl Jumps. Sprint wall to wall.
20 Mountain Climbers. Sprint wall to wall.
20 Straight Arm Jacks. Sprint wall to wall.
10 Belt Kicks. Sprint wall to wall.
20 Scissor Runs. Sprint wall to wall.
Wednesday, November 5th Workout
3 Rounds: 20s, 20s, 10s
Bum Kicks
Straight Arm Jacks
123s
Ski Downs
High Plank
3 Rounds: 45s, 30s, 20s
T Jacks or Side Lunges
Sprawl with 2 Wide Spiderman Lunges or Squat Wall Pushup with Standing Knee to Elbow
Pushup Jacks or Pushups
High Knees
Star Jumps
Cross Jacks
6 Switch Lunges 3 Squats
Vertical Jumps
4 Minute Wall to Wall Partner Run:
One person runs a suicide while the other does a wall burner
Thursday, November 6th
Everyone will need a partner. You line up facing each other down the middle of the gym. You can bring your own yoga mat if you like, or use one of the gym mats, or use nothing because the new Peacock floor is awesome
Complete the below exercises at your own pace. You'll have 25 minutes to get through as much as you can. Starting with the end closest to the gym entrance, the first 2 sets of partners will leave the group and do a hallway run. When they get back the next 4 will do a hallway run. Continue until everyone in the class has done a hallway run. As soon as you get back from your run you pick up where you left off for the workout. The instructor may get you to repeat this depending on time!
12 Days of Fitness
12 = High Knees 2=1
11 = Flutter Kicks 2=1
10 = Leg Levers
9 = Plank Punches
8 = Wide Spiderman Lunges or Standing Knee to Elbow
7 = Power Jumps or Belt Kicks
6 = Up Down Planks
5 = Standing Knee to Elbow (5 right then 5 left)
4 = Bird Dog
3 = Hollow Rocks / Leg Levers
2 = Walking Plank (2 moves forward, 2 backward, 2 left, 2 right)
1 = 30 second Reverse Plank Hold
1/2 WAY THROUGH WORKOUT SWITCH TO BELOW!
12 = High Knees with Twist 2=1
11 = Bicycle Kicks 2=1
10 = Knee Hugs
9 = Shoulder Tap Plank
8 = Oblique Knees
7 = Tuck Jumps / Squat Knee Up
6 = In and Outs with 5 second Plank
5 = Floor Sprints 2=1
4 = Supermans
3 = V Sits or Leg Levers
2 = Walking Plank (2 moves forward, 2 backward, 2 left, 2 right)
1 = 30 second Reverse Plank Hold
Friday November 7th
1 Minute Stations Set Up Around Gym
Reverse Lunge with Overhead Press (using slam ball)
Skipping
Pushups
Cross Jacks
Burpee Box Jumps
Walking Plank Left/Right then Pushup
Reverse Fly with Squat (using theraband)
Slam Ball Vertical Throws
In and Out Skips
Mountain Climbers
High Plank
Star Jumps with Theraband
Jumping Jacks
Chair Dips
Slam Balls
Speed Skips or Double Unders
Power Jacks
Walking Plank with Hands on Box Jump
Left Straight Arm Plank
Right Straight Arm Plank
Sunday, November 9th
Get in to teams of 4-6 people of somewhat equal fitness level, and complete as many stations as you can.
Station 1:
Hallway Work:
Walking lunges down, run back
Skipping run down, run back
Sprint down, run back
Station 2:
Dice: Roll the dice 4 times . . .
1= 10 180 degree squat jumps
2 = 10 pushups
3 = group plank, hold as long as you can
4 = 10 skip abs or opposite knee to elbow in standing
5 = 10 sprawl tuck jumps or sprawls
6 = 30 bum kicks
Station 3:
Skipping!
1 partner does 100 skips while the other holds a high plank. Then switch.
1 partner does 20 in and out skips while the other does a wall burner. Then switch.
1 partner does 50 high knee skips while the other does a reverse plank. Then switch.
Station 4:
10-9-8-7-6-5-4-3-2-1
High Knees 2=1
Jump Squats
Suicides
In and Outs
Station 5:
4 Rounds
20 Floor Sprints
20 Mummy Kicks
10 Sumo Squats
5 Shoulder Tap Pushups
Station 6:
Every person on the team does a high plank with their bodies forming a circle, heads in towards the middle.
Pass a slam ball around the circle 2 times in a clockwise direction, 2 times in a counter clockwise direction while maintaining your plank. Break when you need to!
Monday, November 10th
600 (30 reps of 20 different exercises) --> or 400 (20 reps) or 300 (15 reps)
Get as much as you can done in 25 minutes.
123s
Jumping Lunges or Reverse Lunges
Broad Jumps or Squat Step Step
Suicides
Juggling (knee knee foot foot =1)
Power Jacks
Vertical Jumps
Floor Sprints 2=1 / Standing Mountain Climbers
Frog Jumps
Pushups
Heismans 2=1
Scissor Runs 2=1
Burpees or Sprawls or Squat Wall Pushups
Belt Kicks
Box Jumps
In and Outs
High Knees 2=1
Hit the Floor
Crunches
Mummy Kicks 2=1
Tuesday, November 11th
Class divides up in to 3 groups: Low intensity, medium intensity, high intensity.
Station 1: Lap runs. Sprint the length of the gym and jog the width. 4 Minutes.
Station 2 (in middle on one side of gym): Skipping --> AMRAP 4 Minutes
100 regular skips
20 scissor skips
10 2 left 2 right skips
10 leg levers
Station 3: (in middle on other side of gym) Slam Balls --> AMRAP 4 Minutes
Deck of Cards:
Hearts = Slam Balls
Diamonds = Pushups
Spades = Ball Sprawls
Clubs = Squat with Forward Raise (using slam ball)
Joker = 10 Straight Arm Jacks
***Complete 2 rounds of above!
Wednesday, November 12th
10-9-8-7-6-5-4-3-2-1
Burpees
Bum Kicks 2=1
Power Jumps
High Knees 2=1
In and Outs
Hallway Run X 3
10-9-8-7-6-5-4-3-2-1
Suicides
Cross Jacks 2=1
Lateral Jumps
Straight Arm Jacks
Vertical Jumps
Hallway Run X 3
***Low Intensity Option: Start at 7!!
Thursday, November 13th Workout
3 Rounds: 30s 30s 20s
Bum Kicks
Heismans
123s
Cross Jacks
Standing Mountain Climbers
High Plank
20s Flutter Kicks
20s Slow Flutter Kicks
20s Scissor Abs
20 Slow Scissor Abs
20s Crunches
20s Vertical Crunches
20s Crunches
20s Vertical Crunches
20s Low Plank
20s Left Sided Plank
20s Reverse Plank
20 Right Sided Plank
20s In and Outs
20s Bird Dog
20s In and Outs
20s Bird Dog
20s Wide Spiderman Lunges
20s Floor Sprints
20s Wide Spiderman Lunges
20s Floor Sprints
20s Left Hip Down Side Plank
20s Right Hip Down Side Plank
20s Left Hip Down Side Plank
20s Right Hip Down Side Plank
3 Rounds 30s 30s 20s
123s
Straight Arm Jacks
Suicides
Up Down Plank
Power Knees
High Knees
Friday, November 14th
30 Seconds of Each of the Following
Jog On Spot
Bum Kicks
Mummy Kicks
Side Lunges
Squats
Mountain Climbers
Pushups
Criss Cross Squat
Reverse Lunge Knee to Chest
Flutter Kicks
High Plank
In and Out Skips (No Rope)
Sprawl Jumps
Cross Jacks
Run Laps
Walking Lunges
Reverse Walking Lunges
Run Laps
Broad Jumps
Lateral Shuffles
Suicides
Power Jacks
Bird Dog
In and Outs
Straight Arm Jacks
123s
Leg Levers
High Plank
Criss Cross Skips (No Rope)
Lateral Jumps
Jump Ins
Pushups
Floor Sprints
Power Pushups
Tree Pose
Scissor Feet
Squat Pushups
Power Knees
High Knees
Squat Hold
Monday, November 17th
Get in to groups of 3. Every group needs a box jump set.
Round 1: 45s each
Box Jumps
Jump Squat Side Hop Jump Squat
Pushups
Round 2: 45s each
Straddle Box Jumps
High Knees with Twist
Low Plank
Round 3: 45s each
Burpee Box Jumps
Speed Skating Jumps
Suicides
Repeat above rounds!
EMOM X 5!
2 burpees
4 power jumps
6 in and outs
20 flutter kicks
OR
2 sprawls or squat wall pushups
8 vertical jumps
20 bum kicks
Tabata 20s On 10s Off X 4
Sprawl Jumps
Double Hop Power Jacks
High Knees
Mountain Climbers
Tuesday, November 18th
Deck of Cards (25 Minutes)
First Time Through the Deck:
Hearts: Pushups
Diamonds: Sprawls or 1 Arm Sprawls
Spades: Floor Sprints 2=1
Clubs: Cross Jacks 2=1
FACE CARDS = 20 High Knees
JOKER = Make a team of your choice run the hallway
Once you complete the entire deck, turn over the deck of cards, give them a shuffle and draw a number for each of the following exercises: The number on the card equals the number of reps. Face cards equal 15.
Squat Pushups
Mountain Climbers 2=1
Frog Jumps
Up Down Planks
Vertical Jumps
2 Shoulder Tap Plank - 1 Pushup
Straight Arm Jacks
Wide Spiderman Lunges
ALL teams switch to second part of workout when there's 5 minutes left!
Wednesday, November 19th
1 Minute Stations Set Up Around Gym
1. Box Jumps or Step Ups
2. 10 Bum Kicks - 10 High Knees
3. Forwards and backwards broad jumps (Or squat step forwards, squat step backwards)
4. Regular Skipping
5. Double Hop Power Jacks
6. Wall Sit
7. 5 Tuck Jumps - 10 Side to Side Hops
8. Suicides
9. 180 Degree Squat Jumps
10. Crunches
11. Hurdle Jumps
12. Low Plank
13. Lateral Jumps
14. 10 Straight Arm Jacks - 10 Cross Jacks
15. Squat Heel Click
16. Sprawl Jumps (Hold high plank for 3 seconds each time)
17. Power Knees (10 left 10 right)
18. Mountain Climbers
19. Backwards Skipping
20. Ski Downs
Thursday, November 20th
Class will be divided in to 2 equal teams. Try to complete as many rounds as you can of the following exercises. Every time you finish one round grab a Popsicle stick from the bucket in the middle. The team with the most sticks at the end wins :)
PS Instructors can award extra sticks if they see excellent form!
30 High Knees with Twist
8 Tuck Jumps or Squat Knee Up
12 C Twists
10 Low Plank with Hip Extension
50 Flutter Kicks
10 Wide In and Outs
6 Up Down Planks
20 Heismans
10 Leg Levers
10 Plank Jacks
12 Crunches
20 Bicycle Kicks
Friday, November 21st
3 Rounds: 30s, 20s, 15s
In and Out Skips (no rope)
Scissor Runs
123s
180 Degree Hop Hop Squat
8 Jabs and 4 Switch Lunges
Sprawl with Walking Plank Left then Right
Sumo Squats
Forward/ Backwards Sumo Squat Jumps
2 T Jacks 4 High Knees
Sprawl with 2 Wide Spiderman Lunges
Bum Kicks
Sprawl with Pushup Jacks
Cross Jacks
Sprawl with 2 Ski Abs
Power Knees
Sprawl with 2 Slow Switch Kicks
2 Jump Ins 8 High Knees
2 In and Outs 4 Plank Punches
Straight Arm jacks
High Knees with Twist
Rest
Monday, November 24th
6 SQUARE
Square 1:
20 High Knees
20 Straight Arm Jacks
20 Bum Kicks
20 Cross Jacks
Square 2:
12 Suicides
16 123s
8 Frog Jumps
10 Power Jacks
Square 3:
10 Pushups
8 Pushup Squats
8 Sprawls
20 Heismans
Square 4:
12 Switch Lunges
6 Jumping Lunges
8 In and Outs
8 Ski Abs
Square 5:
40 Flutter Kicks
12 Power Jumps
20 Bicycle Crunches
10 Star Jumps
Square 6:
ROLL THE DICE ONCE
1 = 1 Burpee
2 = 5 Burpees
3 = 7 Burpees
4 = 8 Burpees
5 = 9 Burpees
6 = 10 Burpees
Tuesday, November 25th
3 Rounds: 20 Seconds, 20 Seconds, 10 Seconds
Jog on Spot
Straight Arm Jacks
123s
Heismans
Side to Side Ski Hops
Squats
3 Rounds: 30 Seconds Each
Pushups
In and Outs
Cross Jacks
Standing Mountain Climbers
Rest
3 Rounds: 30 Seconds Each
Sprawls / 1 Arm Sprawls
Flutter Kicks
Burpees
Wide Spiderman Lunges
Rest
Wednesday, November 26th
Complete the following exercises at your own pace. You have 25 minutes! If you finish this you can try to get through a second round.
20 T Jacks
50 High Knees with Twist
10 Hit the Floors
10 Pushup Jacks
15 Tuck Jumps
2 Hallway Runs
20 Power Jacks
100 Skips
16 Suicides
12 Wide In and Outs
20 Jumping Jacks
10 Belt Kicks
12 Jumping Lunges
2 Hallway Runs
10 Slam Ball Burpees
30 Mummy Kicks
10 Pushups
20 Bum Kicks
10 Criss Cross Squats
15 Juggles
50 Heismans
Thursday, November 27th
Partner Run: 1 partner runs 3 laps (or walks 1) while the other does the first exercise in the list below, then switch. Repeat with every exercise.
High Plank
30 High knees - 20 Bum Kicks - 10 Straight Arm Jacks
30 Flutter Kicks - 10 Crunches
Opposite Knee Elbow Plank
In and Outs with Pushup
30 Scissor Abs - 10 Leg Levers
10 Power Jumps - 10 Jumping jacks
10 123s - 4 Squats
10 Power Knees Left 10 Right
20 Mountain Climbers - 10 Second Plank
10 Plank Jacks - 4 Pushups
20 Minutes to Complete As Much as You Can!
Friday, November 28th --> FIT TEST DAY!
30 Second Plank (Timed by instructor). Sprint wall to wall.
1 Burpee. Sprint wall to wall.
2 Burpees. Sprint wall to wall.
3 Burpees. Sprint wall to wall.
4 Burpees. Sprint wall to wall.
5 Burpees. Sprint wall to wall.
50 Bum Kicks. Sprint wall to wall.
60 Flutter Kicks. Sprint wall to wall.
20 Squats/Jump Squats. Sprint wall to wall.
10 Pushups. Sprint wall to wall.
15 Power Jacks. Sprint wall to wall.
10 Sprawl Jumps. Sprint wall to wall.
20 Mountain Climbers. Sprint wall to wall.
20 Straight Arm Jacks. Sprint wall to wall.
10 Belt Kicks. Sprint wall to wall.
20 Scissor Runs. Sprint wall to wall.