I seek obliques

warm up: jumping jacks
jumping and reaching for opposite ankle

teach windmills :)

one minute each, after every 4 exercises, 30 seconds minute of windmill each side, 50 seconds of  push ups/jump squat twists/skier/burpees/jumping jacks/star jumps/mt. climbers/push ups/

6 minutes:    x  8 (repeat the 4 sets below to make 8 sets)

1. side leg lifts L
side leg lifts R
side plank with rotations L
side plank w/ rotations R

2. cross body two handed snatch L to R
'' ''        R to L
hip twists in front plank
hip twists in bridge

3. russian twists
bicycle
banana  L/R
oblique crunches L/R

4. dragon crawl
dirty dogs
on back dirty dogs
roll and crunch

multiples of burpees, dbl kbell squats, swings

1 burpee
2 dbl kb squats
3 swings


2 burpees
4 dbl kb squats
6  swings

3
6
9

(repeat pattern)  End with

10
20
30

Triple sore

warm up:
rolling like a ball
arm circles on floor
knees to chest
ankle rolls
leg circles

core:
leg ups
boat
side planks
plank

1 clean
5 squat press
10 single arm swings
L/R
jumping jacks until all catch up
---- 5 ROUNDS -------

1 turkish get up (L/R)
10 upright rows
20 double swings
jump squats until all catch up
------- 5 rounds ----------

30 seconds on, 30 seconds off BURPEES or push-ups
--------5 rounds-------------

 back:
bridge  C/L
bridge  C/R
lateral leg circles  L
lateral leg circles   R
Superman

Birthday Party HIIT

Birthday party theme (in honor of Michele Oct 14)

"gifts"  one min. each
1. buy off shelf-- sit-up, stand with kbell
2. load in car-- cleans 30 sec a side
3. wrap-   plank, alt. knee to elbow
4. bow-   kbell ribbon
5. gift on table-   plank
6. unwrap-    cross body kbell cleans
7. joy!-   star jumps/jjs

"pass gifts"
1. lunge twists R
2. lunge twists L
3. russian twists
4. squat jump twists (tornado jumps)
5. side plan twists R
6. side plank twists L

"musical chairs"
1. side squat, walk in circle w/ bands-- when I stop music, person next to **  does burpees, everyone else does kbell swings.  Repeat as seems fit.

"Pintail on donkey"   fingers = tail,  toes= donkey
1 plank, reaching for toes, knee comes to side
2. abs legs out
3. abs legs up
4. good mornings one foot

"Pinata"  
1. kbell presses
2. snatches
3. shoulder raises with weights
add/modify as needed

"cut cake"
can do band side walks,
dive bomber push ups
dolphin chin touch

"dice"
roll die to pick number of cool down exercises for

Fall forest cycling class

pine/oak forest first to develop-- needs sun :)

1. warm up   fir needles are flat-- warm up 'flat' pace
2. warm up   spruce needles have four sides... 4 rounds of 1:15: same resistance, but increasing cadence from 70, 80, 90, and 100.

3. intervals  red pines have 2 needles:   two 2 min. sets, standing for 30 seconds of that set optional
4. intervals  white pines have 5 needles:  5  1  min. intervals with 20 seconds of standing on the minute

5. resistance  red oaks-- lobes are round:  resistance change over 5 minutes, one minute (rounded lobe) interval is 9/10 (minute 2 mark)
6. resistance   white oaks-- lobes are sharp:  resistance change over 5 minutes, with one sharp 10 second (sharp lobe) steep climb at the 2 minute mark.

7. Shady trees-- maples!!
5 lobes total, small, tall, tallest, tall, small
depending on time, do ladder sets with that pattern:
red maples are smallest
silver maples are leanest
norway/sugar maples are fattest

8. Cool down-- beech trees.... smooth bark... smooth steady cadence to cool down.

Music is to playlist #4 or #5 I believe-- cool down has Mumford Song 'Wanderer'

Spinning 3

60 minutes

6 minute warm up

6 minute drill repeated 6 times :)

1. above 100 rpm level 5
2. above 90 rpm level 7
3. above 80 rpm  level 9
4. standing 80 rpm level 9
5. above  90 rpm level 9
6. standing/sitting every 5 seconds for 30 seconds... 30 second break :)

*if needed for time, a 6 minute ladder....

6 minute cool down

HIIT Movement pattern 10's

SQUATS (10 each)     LUNGE (same pattern...do round 3)

regular/extend

goblet

single leg squat press

other side

squat lay stand squat

squat press double

squat lay push up

plea squat

static wall sit

reverse squat (bridge)

PRESS:

push ups

press single

push ups

press single

push ups

press double

push ups

press 

push ups

press

LUNGE:  see squat

PULL:

lunge row L

lunge row R

squat double row

tricep dip

upright row    (repeat again)

ABS: (slow count of 10)

plank dips front

criss cross

plank dips left

plank dips right

eagle knees press

plank leg ups

leg lift and reach

plank legs to side

side crunch

DEADLIFT:

single swing

toe touches

single swing

1 leg toes

double swing

other leg toes

hand to hand swing

airplane

double swing

airplane

Jerry's kettlebell class mid Sept.

warm up of some thing or other... for 5-10 minutes.

DOUBLE LONG CYCLE only 5 reps, on the start of every minute, 5 minutes (5 rounds).

Start with light bells and increase bell weight every 5 minutes.

My set:
double blue
double brown
double yellow
double purple
attempted double tweener green.... did a total of 10-12 in the 5 minutes.

HIIT Greg B. 500 bodyweight challenge *E

50 of each:  (it was a killer :))

1. fast mt. climbers (knees inside, 50 reps each leg)
2. jump squats
3. push-ups
4. co-sacks (25 a side)
5. slow mt. climbers (25 a side)
6. y squats
7. front lunges
8. squat thrusts (plank, jump legs towards hands and back)
9. dirty dog
10. burpees