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.