4 by 15 circuit rounds :) (combination classes of TRX and HIIT)

class divided into four sections, four exercises in each section, four minutes of each section (do as many rounds as possible in each section--- participants can count on paper if like). One minute break between each switch (after 4 minutes).

12 minute warm up (preview/explanation/demonstration of exercises)
1. box jump burpees (reg burpees)
2. jump rope (demo only)
3. mt climbers with balls
4. medicine ball lunges
5. minute plank
6. bridge
7. bands
8. leg work/core work
9. rows
10. kbell sit ups
11. 2 handed rows/goblet squats
12. lunges

section 1:    progressive kettlebells for rows (cycling through 4 progressively heavier weights)

section 2:     box jump burpees
                   jump rope
                   mt. climbers with reach/twist
                   medicine ball lunge

section 3:     2 handed kbell sit ups
                   2 handed upright rows
                   kbell goblet squat
                   kbell rack lunge or suitcase lunge


section 4:    (round one)  everyone does a 4 minute plank
                  (round two)  everyone does a 4 min. bridge
                  (round three) everyone does does 4 minutes of bands, lateral leg work, or core work


*could do similar except instead of counting by 15, do 30 seconds on, 10 seconds off (x2 per exercise in each section).

45 min cycling and 45 min M-22 challenge (triathlon) cycling to spinning 3

first 3 songs: 10 minute warm up

6 minute hill:
First 5 minutes to MJ song...
Last minute (hard and stand): Applause.   Cool down rest of song

6 minute work:
First 5 minutes to "Shoot to Thrill" song
Last minute: Problem

Running Dream--  consistent long effort

(check Spotify playlist)



ice baby (waiting outside in cold before the run)-- warm up drills

Run 2 songs:
applause  Run:  Sleeping bear hill climb
and running down a dream (run race back to transfer area)

Bike 4 songs:
1st song (problem-- hope no problems!)
2nd song  (intervals)
3rd song all hill (inspiration point climb)
4th song legs (sprint and standing)

Paddle:
two songs

Superbowl cycling

Focus on cadence, starting "high cadence" at 100 rpm, and lowering by 10 rpm for each song, down to 70 rpm (can repeat the 90 or 80), keep on 3 songs at 70 (hill) to make "bowl" shape, before increasing cadence to complete the arch of the bowl.

Spotify song list:
Kiss you (90)

100 Turn down What
90 Roar
80 Hey ya
80 Everlong
70 Feel Again
70 Closer Edge
70 Get ur freak on
80 Fly Away
80 Happy (can remove for a shorter class)
90 Victory
100 Riptide

kettlebell yoga/tabata/death by...

5 sunsalutations with dive-bomber push-ups (after plank)
5 overhead squats with DEEP nasal breathing
5 TGU each side...
30 alternating KB swings (float in air (meditative))
KB to chest squat for 5 full breaths

2-3 rounds :)                (15-20 minutes)
- -   -      -       -       -        -          -        -         -         -        -          -          -
Then tabata for 4 minutes:
20 on, 10 off

1. jump rope, 2. sprint in hall, 3. mt. climbers, 4. lunge jumps, 5. push-ups, 6. box jumps, 7. kbell upright rows, 8. jump squats with butt kickers

2-3 rounds :)                     (10-16 minutes)
-      -      -        -         -          -        -          -         -          -         -          -          -           -
Then "death by" final challenge:

at the top of the 30 seconds-- must get one more rep each round to play :), starting at 3 reps
KB burpees (one burpee on each side of kbell, jumping over the handle each time)
*10 second break*
then, start at 3 reps: KB get-up sit ups to standing, then KB sit ups.

once unable to get a higher rep after 30 seconds, do this next exercise(alternating) for 30 seconds.

plank (any type)
sit up

building to exhaustion

6 minute warm up:
kbell press 5/side
kbell sit ups  5
kbell lunges 5/side

6 minute band exercises
-lateral leg work

first round:  Have everyone write their first set #s (if they want to track): go until you can't do a rep within a 3 second time period then do the exercise that the arrow is pointing to:

push-ups ----->   plank                  (30 seconds rest between sets)
jump squats ---->squat
mod/heavy KB upright rows-----> swings

   PU        JS       KB
1
2
3
4
5
6

end class with 6 minutes of core:
form a circle with the class and person picks a different core exercise.  If no ideas:  swimmer, superman, bridges, criss-cross, russian twist

HIIT core, team switch

10 min warm up

1.  jumping jacks       plank/down dog
2. ninja lunges           step lunge twist
3. mt. climbers           warrior 1,2,3
4. burpees                shoulders
5. kbell upright rows    hip circles

10 minute core

1.  side plank         side plank
2. cross cross      russian twist
3. superman        bridges
4. sit up with bells     renegade rows with bells
5. full sit ups          leg/butt lifts

8 minutes- split into teams and switch (could do a team competition, have each team mark on board when they've completed a cycle)

TEAM A (1, then 2)    and TEAM B (2, then 1)

1                                           2
10 jump squats                     10 push-ups
10 goblet squats                    lunge to lockers with 3 blankets overhead
10 each leg fire hydrants        30 seconds swings
10 single leg bridges

*stretch to end class

Double Single (Mountain/Ladder)

Warm up:  circuits: jjs, sunsals, hip circles, bridges, h2h swings, criss-cross

Double first....   10   12   14   12  10   (complete 10 of each exercise below before starting the next set of 12, 14, etc.)

Dbl presses
Dbl lunges
Dbl kbell sit-ups
Dbl swings (or heavy single)
Dbl cleans or dead lifts                     *once complete, participants can do band exercises or jump rope

Then single..... 2  4  6  8  6  4   2

Burpees
Mt. Climbers
Push-ups
Rows (each side)                           *