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).
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