Monday Workout #1

21 Jan

First class Monday morning (bright and early for me to be out and about doing things . . .) is usually a Hi/Lo Sculpting class. I’m terrible at following the beat so when I’ve subbed this class in the past, I’ve done a low impact bootcamp style class. Tomorrow I’m going to break up the cardio and the strength then finish with 20 min of abs/stretching.

Cardio: 20 min; rest 1-2 min between circuits

 Circuit 1: 20/10

  • front kicks starting with R
  • alternating side kicks
  • front kicks R only
  • front kicks L only
  • Repeat 4x total

Circuit 2: 30/15

  • repeater knees R
  • step touch (or hops)
  • alternating heels back (and/or adding knee up)
  • step touch
  • Repeat switching lead each time; 4x total

Circuit 3: 40/20

  • step touch (or hops)
  • side lunges R
  • march or shuffle
  • [modified] jacks
  • repeat switching lead leg each time; 4x total

Circuit 4: 45/15

  • alternating hamstring curl forward
  • repeater knee R
  • repeater knee L
  • step touch (or hops)
  • repeater knee R
  • repeater knee L
  • alternating heel digs (W or w/o knee)
  • lunge back R
  • lunge back R
  • high knees jog or march
  • Repeat 1x on L

 Strength: 20 min/ 2-3 rounds

Circuit 1: 30/10; 2 rounds

  • biceps
  • triceps
  • hammer curls
  • front press
  • angled biceps
  • oh triceps

Circuit 2: 30/10; 2 rounds

  • lateral side raises
  • db rows
  • shrugs
  • front raise
  • up row

Circuit 3: 30/10; 2 rounds

  • static pulse lunges R
  • static pulse lunges L
  • squat — singles, pulse, singles, hold
  • calf raises

Circuit 4: 30/10

  • inner thigh with ball
  • hamstring with ball — roll in and out
  • butt and hamstring – feet on ball, raise and lower one leg at a time

abs and stretching (20 min) – 30/10 x 2-3 rounds

  • plank
  • crunches on the ball
  • oblique crunches on ball
  • ball transfer
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: