class #4.1

Do two rounds of one minute stations:
SOLO
1. jump rope or bar hops or mt. climber
2. squats or squat jumps
3. lunges or lunge jumps
4. push ups or plank
5  abs/criss-cross
6. back extension/superman

Do two rounds of one minute stations:
PARTNERED
(same as above)

Do two rounds of one minute:
ALL TOGETHER
1. squats or squat jumps
2. lunges or lunge jumps
3 push-ups or plank

class #3.1

Pattern is 45 seconds on, 15 seconds off.... A, BA, CBA, DCBA, etc.  -- write on board if able!

A. Abs (switch up ab exercises every so often)
B. Butt (alternate between bridges, dead lifts, and table work
C. Core (alternate different types of core
D. Dig deep (shuffling with butt down and digging or scooping motion every third step)
E. Equal feet (squat jumping
F. front reaching skip up, touch ground
G. "Go hard" run or burpees-- participants choice
H. hands on the outside (skier)
I. inside the arms mountain climber
J. Jumping jacks

Gillian's goodbye dance party- HIIT and workout #2.1

Workout #3 playlist

Pattern is:  every 3rd song is a 'follow the lyrics song'-- music dictates workout! :)


1. Cha cha slide (just 1:30 worth... quarter turn to right after each round for a total of 4 rounds)
2. Kettlebell alternating swings (for the entire song... resting and modifying as needed)
3. 10 presses alternating
4. Ghostbusters:  lunging-- "Ghostbusters" = jumping jacks "Aint afraid of no ghost" = starjacks
5. 10 kb sit ups, 10 russian twists
6. 2-3 windmills or TGU, 5 ribbons
7. Roxanne:  planking "Roxanne" = push up or push dip,  "Red Light" = the burpee jump
8. 10 upright rows, 3 two handed swings
9. 5 lunge rows, 5 clean and press
10. Thunderstuck:  wall sit  "Thunder"= jump squat   "Thunderstruck" = 'strike' feet in boat pose
11. split class into two for these two songs:  one song is holds to exhaustion, then farmers carry
12. other half of class is doing ab work (then switch at the second song)
13. Can you Feel It:  Jumping knee to elbows, skier, or dancing (conga line)  "Can you feel it"= twister jumps

14. cool down

For a 35 min. class --   skip the 2nd song between 'dictated movement songs'.

1. warm up song-- pilates and yoga inspired movements
2. cha cha slide:  1:30 worth
3. Ghostbusters (same as above)
4. Butt circuit (3 minutes of bridges, dead lifts, and fire hydrants, etc.)
5. Roxanne (same)
6. Ab circuit
7. Thunderstruck (same)
8. Cardio circuit
9. Can you Feel it (same)
10. Cool down, yoga and stretch

class #1.1

2 rounds each of 20 on, 10 off (tabata). Running clock.  Take water or other breaks as needed, and modify anything-- flag me for suggestions.

1. high knees
2. donkey kicks
3. jumping jacks
4. mt. climber
5. square jumps
6. side shuffles
7. running
8. jump squats
9. push-ups
10. skier
11. lunge jumps
12. karaoke
13. horizontal jacks
14. burpees
15. crunches
16. twister jump squats
17. high knee then touch ground
18. burpee with jump back keeping chest off ground
19. star jumps
20. donkey kicks side to side
21. bird/dog (alternating leg/arm reach in plank or knees)
22. single leg jumps
23. mt. climber w/ kick through
24. jump kicks from side to side
25. leap frog
26. butt kickers in place
27. criss-cross
28. skipping
29. plea squat jumps
30. plank or push-up side kicks

then... for the YYF class:
(do one set of two after 15 of the body weight tabatas)

sit ups, upright rows            and at the end:  swings, presses

class #7- Partner work

100 jumping jacks (split by partners-- only one parter can 'go' at a time)
90 nose lifts (crunches)
80 jjs
70 torso lifts (cherry pickers)
60 jjs
50 nose lifts
40 jjs
30 torso lifts
20 jjs
10 burpees or push-ups

40 lunges or jumps
30 crisscross
20 lunges
10 crisscross

20 squats
16 push-ups
10 squats
6 push ups

Rob's PT recommendations

clam
reverse clam
hip hike- stair
hip clock
sideways walking

calf stretches and toe yoga (towel crunches)

stair hips/psoas release

class #6- Two for Tuesday - 35 min. HIIT

Start with a bodyweight "DEATH BY TUESDAY" warm-up intensity round:

*Add one rep every minute, start with two reps each:

-Jumping jacks
-jump squats (or squats)
-Burpees (or push ups)

(hopefully partiicpants will last until the 8th or 9th minute. ;)  One they're "out" they can march in place or do a plank :)

Then, alternating ladder:  Starting with 2 reps and working up to 12, then back down to 2 reps. Have participants pair up and switch every time.  so 2-2, 4-4, 6-6, 8-8... up to 12. Then back down.

(Pick two ((for Tuesday)) :)

-Side A                      Side B

Good mornings        Squats
or Bridges                or  Lunges

class #5 Multi-sport mixer- HIIT

Set clock for 2 minute intervals with 20 second rest (H1)

For 35 minute body weight class:

"basketball"  jump squats
"skating"  lateral twist jumps
"cycling"   pilates criss-cross
"running"  running
"swimming" pilates swimmer or sky-diver
"volleyball" lunges
"base/softball" side shuffle w/ jump twist (bring balls next time?)
"crockett"  bridges
"wrestling"  alligator push ups
"dancing"  karaoke shuffles
"skiing" squat pulses
"rock climbing"  mt. climber
"cheer leading"  jumping jacks
"yoga"  yoga warriors


Add in these for 60 min. KBELL HIIT class:

"football"  kbell cleans
"archery" rows
"boxing" bell press
"skate skiing" upright rows
"tennis"  swings
"diving"  bell sit up or pilates jack knife

class #4 "around the world"- 35 min. HIIT

Pattern:  7 minutes, 6 minutes, 5 minutes, etc.  (small break in-between sets, and rest/water as needed)

7: 4 directions: side shuffle, forward run/jog/skip, side shuffle (face other direction), backward run/jog/skip
(use the long side of the room)

6: lunge, lunge, squat, lunge, lunge, squat, lunge, lunge squat. (continue pattern.... and can make more intense by jumping/explosive technique, or less intense by micro lunge/squat).
(use the short side of the room)

5: have students form a circle and have ample space in-between people.
Do 5 mountain climbers, double roll onto back in one direction, and do 5 bridges.  Then double roll back to the other direction, do 5 mountain climbers, and continue this pattern.  Take out double roll if floor is too hard and hurts the spine.

4. 180, 360, or any degree plank circles. (make 1/2 to 4 circles (1440 degrees of turning, ha) before switching elbows). Go slow and careful on the shoulder!

3. wall sit, foot touch to lateral side, front, and inside, then do 3 jumping jacks, and repeat.

2. have students pick a rep count between 5 and 10 reps. Alternate superman and abdominal cherry pickers (butt lifts) or criss-cross.

1. one minute of burpees, jump squats, or push-ups.

HIIT "Get a Grip"

Participants will be moving from side  A of the room to side B and back.

Each round is 8 minutes.   (General pattern: Side A, do 5 swings.  Side B, do 5 reps of 4 HIIT exercises (20 reps): (JJs, push-ups, jump squats, skier, mt. climber)

1. BICEP/TRICEP
Kettlebell bicep curl, tricep curl, then step (as move across room).  On side A, do 5 swings. Continue to the other side of the room, on side B, do 5 reps of 4 HIIT exercises (20 reps)

2. R PRESS OR SNATCH/L PRESS OR SNATCH
 One way down (right KB snatch or press), on the way back (left KB snatch or press) ((continue with same pattern side A and B).

3. R CLEAN/ L CLEAN

4. LUNGES- w two, one, or no kettle bells  (can reduce time to 5 minutes)

5.  SQUATS- w two, one or no kettle bells (can reduce time to 5 minutes)

6. FARMERS WALK  w/ double kettle bells. *this is the fun one! whew!

class #3- Elbow to knee :)

Tabata rounds, 20 seconds on, 10 seconds off.  4 times for each number.

(Transverse plane)

1. Standing elbow to knee (add jumping elements for more intensity) --   could continue to tap elbow to knee during 10 sec rest.

2. mt. climber knee to opposite elbow --  could plank during rest

3. jump squats with a start of elbow across opposite knee, then land on other side, keep alternating

4. criss-cross (elbows to outside of knee)-- could bridge during rest

(Lateral plane)

1. alternating side kicks (add jump kicks for intensity) -- could side step during rest

2. mt. climber, knee to same side elbow

3. skier or large side step-  standing taps during rest

4. lay on back and do lateral side crunches-- could bridge during rest


x2

=35 minutes with added warm up and cool down

** for Kettlebell or HIIT at YYF, add a kettlebell exercise after every tabata:

swing,
clean,
dbl or single squat
dbl or single squat press
get up sit up
wind mill

Break it up! class #2

NMC EE class #2:  BREAK IT UP

4 rounds of 5.5 minutes.  Add one rep every time the exercises are completed.  This class is 'broken up' into 3 categories:  1. cardio (move across room and back is considered one rep)  2. stationary explosive (at the bar for optional balancing needs)  3. target area (core, glutes)-- mat available/optional, also at bar. Also between rounds "break things up" by having participants join in the middle of the room in a circle. Pass a weight around while everyone is in plank.  Add an additional weight after every round (4 total weights passed at the end).

*to increase challenge level, follow italic cues/directions/modifications
1st round:  low shuffles, jump lunges/skier, standing fire hydrant circles at bar

2nd: skips for height or distance, jumping jacks/knee to elbow, standing kick backs

3rd: low frog jumps or step squats, burpees or push ups, criss-cross

4th: jogging or sprinting, jump squats, one-leg bridges


YYF 60 min. class

add the following kettlebell set to the end of each round, and make each round 6 minutes:
and to the planking portion, add kettlebell overhead holds:
1st: upright rows      -         one minute hold (30 sec a side)
2nd: TGU                -          two minute hold (60 sec a side)
3rd: swing              -           (death by) 2 minutes an ARM, once 'out' then alternating side planks
4th: ribbon            -            (death by) 3 minute plank, once out then 5 rep alternating kb presses

Super 8- class #1

*see chart :)

Travel- HIIT

1 min, 2 min, 1 min structure-- partners rotate :)-- running clock, 8 minute per set

           Partner A starts with              Partner B starts with

first set:        swings                        crab walk

2nd:           cleans                         lunges with twist
3rd:           upright rows               alligator crawl
4th:           presses                        frogs (jump squat)
5th:          TGU                             plank/bird dogs/and/or push ups
6th:         low rows or                  rolling crunches, wall sits, or burpees
               competitive lift        

(Super 8) First Tuesday of the month tracking HIIT

Push-ups	Jump squats or squats	Dips	Swings	Toe Touches	Plank	Lunges	KB presses
3 x 30 sec, 30 sec rest	3x1 min, 1 min rest	3 x 30 sec, 30 sec rest	3 x 2 min 1 min rest	4 x 1 min (alt legs, no rest)	3 min front, 2 min side	4 x 1 min (alt legs no rest)	2 x 2 min.