HIIT Round 1/Round 2 (covers body sculpt, AAA (arms, abs, and assets), and kettlebell)

For wednesday class, go through the (5) rounds, finish at 6:55am, all for people to be done, or embark on the 10 minute kettlebell challenge (or half of it if they have to leave by 7am)

For the AAA and body sculpt classes, don't do any kettlebell, and add an extra bridge and lunge.

First round:  do the 5 minutes within the category:  25 mins
Second round: do one of each in category, for a total of 5 minutes, all will be covered in 25 mins.

1. band around ankles straight leg walk   1 min. each   2. core planks
- front                                                                            -front (include dips if wanted)
-backwards                                                                   -side twist in w/ elbow
-side                                                                              -side reach up
-c walk                                                                          -push-up reach
-bent knee side                                                               -front reaching limbs or static

3. bridges                                                         4. lunges
-dips                                                                   -steps
-1 leg                                                                  -double
-pulses                                                                -pulses
-handstand, wheel, plow, etc.

5.  high intensity                 10 minute kettlebell challenge:         press, L then R (one minute each side)
-squat jumps                                                                           swing, L then R
-burpees                                                                                 swing DBL, upright row
-mt. climber                                                                            snatch L, then R
-skier                                                                                      clean L, then R (or GU)
-push-ups

Kettlebell challenge

August 2014-- from Forest Vance

 

YouTube.com/forestvancetraining-- good demo videos and ideas

 http://bodyweightstrong.net/videos

Kettlebell Challenge Workout

2 Clean and Presses on each side

4 Snatches on each side

12 Goblet Squats

16 Hand to Hand Swings

Repeat this circuit 5 times as fast as possible.

Additional notes

Official KB weight for this challenge is 24k (men)/16k (women).

That being said, do NOT attempt the workout with the official weight unless you have an adequate level of strength and conditioning. Meaning, quite simply, that you must be able to handle the load safely and under control for the duration for the workout. If you're not ready yet for the official weight, no worries - do the workout with a lighter weight that you know you can handle, but will still challenge you.

Bottom line, use good judgement, and work out safely.

Time standards

Done with good form, non-stop, each round/circuit will take you approx 1:30 to 1:45 to complete. With that in mind, here are some general guidelines for time:

14 mins or less = good

12 mins. or less = great

10 mins. or less = elite

Spinning 'get a grip' style and 'steve' style

Spinning set list 3 on spotify...

grips on bike... relaxing shoulders, forehead, neck

'grippin' inward-- core engaged, glutes, hams, quads

Having fun with hand-placement and music (dancing)




Spinning set list 2 on spotify...

all musicians have steve, steven, stevie in name. :)

inspired by death of Robin Williams this week, and the soundtrack from one of his movies, Mrs. Doubtfire, featuring Aerosmith (Steve Tyler) "Dude looks like a lady".

HIIT Rodeo and Get a Grip

Texas rodeo (in honor of Sarah moving to Texas)

All together at at the start of each round:
plee squats 10-20 (get on the bull)
kbell swings 25-35 (wave the curtain)

(go around the ring (circuit stations)) four rounds:  Houston, San Antonio, Dallas, Austin-- all exercises are "gripping" the "bull horns"
1. goblet squats
2. jump rope
3. bell or ball sit up
4. shoulder raises
5. kbell sit up (to stand optional)
6. box push ups

Bull fight-- head to head
plank touch front
side plank touch up
warrior 3, one partner on wall and switch
ab exercise, throw feet to right/left shoulder

if time at the end-- do a community exercise... one at a time farmers walk around circle with bells while everyone else is lunge pulsing or planking.

add scorpion to stretch at end

GET A GRIP-- could be core or kettlebell class

1. grip hands/fingers under back, bridging up and down
2. grip bell, sit ups
3. grip bar, lateral leg lifts
4. grip balls, sit up 3 left, 3 right
5. grip weights, push up twists,
6. grip knees, knee to nose ab crunch with opposite reaching straight leg
7. grip hips, side leg lifts
8. grip ankles, cross cross straight legs
9. grip forehead-- back extensions

do 3 rounds with variations for a 45 min. class

HIIT 1000 rep challenge

10 movement patterns... average 100 reps in 6 minutes (per pattern) =  1000 reps

3 conditions: upper body exercises- include weight, modify as needed... take pose into deeper or lighter variations, go at your own pace, but able to follow me if wanted...

1. abs

2. lateral legs

3. squat/bridge alternate

4. swings

5. presses

6. lunges

7. rows (upright rows, lunge rows)

8. planks

9. calves (box jumps, skier, etc.)

10. jumping jacks

HIIT dualities of life

Intense and therapeutic... athough which one is intense and which one is therapeutic? ha

                    Intense (one min)           Therapeutic (one min)
SQUAT:     squat jumps                  ball between legs in squat and squeezes
                  squat thruster or goblet    squat walks with band around ankles/knees

ABS:          russian twist                   criss cross
               sit up with bell                   reg. plank (pull in the kittens)

LUNGE:    lunge jumps                  cresent
                  kbell cut limber in lunge     extended side angle

PRESS/
PUSH:       push-ups                    side plank
               double or single press   reaching plank

DEADLIFT:    kbell swing             warrior 3
                repeat swing or toe touch     airplane

PULL:      upright rows (2 rounds)            cobra, plank, and/or rows