Summer Shape Up!

13 Apr

I’m co-teaching a class on Sat/Sun till the end of May with another instructor. It’s basically a bootcamp style class with an emphasis on abs/arms (and butt and gut). She’s running a race tomorrow so i’m on my own!

here’s the plan:

Warm up [all bodyweight]: good mornings – windmills [bent knee] – deadlift – inchworm – spider lunge – jacks – repeat

Circuit 1: Arms 35/10 x4

  • push ups to T plank – DB thrusters – dolphin planks – push up – high pull L – high pull R

Circuit 2: Cardio 7 min

  • A: Walk/run 2 laps (short track: 15 laps = 1 mile)
  • B: 10 pull ups/10 push ups repeat while runner finishes
  • switch until time ends

Circuit 3: Abs 35/10 x4

  • Clamp – wiper plank on elbows – sprinkler – triangle obliques with DB – side plank as top leg lifts then knee in L – repeat side plank R – jackknife

Cardio:

  • high knees 1 lap
  • butt kicks 1 lap
  • squat 10 reps jump squats 10 reps
  • jacks 10 reps plie squat 10 reps
  • lunges 1 lap
  • jacks 10 reps
  • squat hold 45 sec
  • jog 1 lap

Finisher (if time):

  • squats – plie squats – donkey kicks R/L – split jumps – lunge R/L – wall sit 45 sec Repeat

Why doesn’t that cat have feet?

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