Workout Wednesday
Here is a workout I created a year ago. I wanted to let you try it out. It was one of Raven’s favorite classes. This workout is for you Raven! I hope you have fun with it and remember to modify when necessary!
Warm up: 2 rounds of 20 seconds
Jumping Jax
Squats with knee-elbow twist
Lunges with Twist
Side shuffle
Set #1: 2 rounds of 30s intervals
2-foot hops horizontal - 2-foot vertical
Left foot Horizontal- Right foot Horizontal
LT Foot Vertical - RT foot Vertical
water break
Quick feet in-in-out-out -backwards quick feet back
Lunge jump - Skater jumps
Squat Jumps - Jack-push-climb
Set#2: 2 rounds per set of 1-min intervals/ex
1a. Crab walk w/ dips
1b. Rotational Lumberjack w/ MB (10/side &switch)
2a. Backwards bear crawl
2b. 1-leg deadlift w/ row (w/dumbbells)
3a. Shoulder push press w/ squat 1-arm 1-leg (10/side-raise same leg as arm)
3b. front & reverse lunge same leg (10/s & switch)
Set# 3: 3 rounds of 20 reps
-Russian twists w/ MB
-MB b/w legs
-Feet to ceiling pulses w/ MB in hand
-MB V-up~ pass overhead to feet
Set 4: 3 rounds of 20 reps
-push ups
-superman pulses
-windmill w/ hip dip
-Plank w/ shoulder taps
-Reverse crunches
Set 5: 1-minute holds
-plank
-bridge (switch raised leg)
-side plank (switch sides after 30s)
-Reverse plank
Stretch and cool down for 10 minutes
#ChallengeAccepted
Get Fit For It,
D &K
photos from:
http://l.yimg.com/ea/img/-/130115/10_dumbbell_straight_leg_deadlift_row_18f9agj-18f9ahh.jpg?x=450&q=80&n=1&sig=3Bn1Vuvo.6PVStb7NEemOg--
http://www.fitnessandfreebies.com/exercise/exercises/superman.gif
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