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
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