Saturday, 19 March 2011

TGIF Surprise!

So, my TGIF Surprise class yesterday was small in attendance, even with a special guest appearance.  There were a couple of reasons floating around the room, as it was the day after St. Patty's, pay day, and that the weather turned nice as when I left work it was 9 degree (above zero!).
Our workout on paper looks rather simple and maybe even easy.  Here it is, so try it and you be the judge!

Warm-Up (~5min spin or skip)

Set 1 - (50sec Work/10sec Rest of each)
1. Push Ups (28-54)
2. Jump Squats (22-44)
3. Tricep Dips (15-33)
4. Two Foot Bench Hop (16-38)
5. Laces Crunch (18-39)
We used a step that was 3 risers high for the dips and hops. Plus, we recorded the number of reps per 50sec Work Interval) - the number in brackets is the range of reps that were completed by participants) Even though we were looking at speed, please watch your technique as correct form is the priority to avoid injury!

5min Interval on Spin Bike (easy/recovery)

Set 2 - (50sec Work/10sec Rest of each)
1. Plyometric Lunges (35-68)
2. 2 Kicks & Push Up (6-12)
3. Prisoner Low Jacks (21-39)
4. Front Plank with Punches (38-55)
5. Skipping (48-148)

5min Interval on Spin Bike (easy/recovery)

This was repeated twice.  If you are doing this at home and don't have a bike, you could omit the spin bike interval.  And add a 2min Rest Interval. And still get a great total body workout in less than 30 minutes. 
If you need a description or photo of an exercise, please email me at or leave a comment below.  Thanks.
Breanne :)
cherish yesterday~live today~dream tomorrow

1 comment:

  1. I did this workout with a client of mine. We took about 2-3 minutes of rest between each set.
    Here are my numbers:
    Set #1
    1. 38/32
    2. 43/40
    3. 33/33
    4. 18/20
    5. 51/51

    Set #2
    1. 51/40
    2. 10/9
    3. 29/30
    4. 44/39
    5. 99/83