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