Thursday’s Workout + playlist

I’ve fallen behind in getting workouts and playlists up this week. Although, the new playlists are pretty good so I’d say it is worth the wait. Yesterday, I taught my cross training class in the morning and then power pump in the evening so I’m going to share both. 🙂

_ _ _ _ _

CROSS TRAINING

I split the class into 2 groups & set up 2 stations: (1) boot camp & (2) kick boxing. Groups worked through the exercises at each station for 5 minutes then rotated.

Round 1:

(1) 15 stability ball hamstring curls, 10 stability ball exchanges, 50 stability ball thigh squeezes

(2) 30 jabs, 30 hooks, 30 weight jacks

Round 2:

(1) 25 yd dash, squat 180s back 25 yds, 10 burpees

(2) 30 belly rippers, 20 squat front kicks, 10 thrusters

>>>Group Core: 2 minutes plank variations<<<

Round 3:

(1) 15 stability ball crunches, 10 stability ball push ups, 5 stability ball pike ups

(2) 30 jabs, 20 roundhouse kicks, 30 toe taps (hands up)

Round 4:

(1) 25 yd dash, weighted walking lunges for 25 yds back, 20 spider push ups

(2) 20 jabs, 20 hooks, 20 back kicks

>>>Group Core: 1 minute plank<<<

_ _ _ _ _

POWER PUMP

  1. warm up
  2. Squats: 1 count down, 1 count up//1 count down, 4 count up//4 count down, 4 count up
  3. Legs: deadlifts, weighted front squats
  4. Legs: stability ball hamstring curls, bridges
  5. Legs: stationary lunges, lunges with 3 pulses
  6. Arms and Legs: upward row, front squats, shoulder press
  7. Core: extended arm crunches, oblique toe reaches, leg lifts, bicycle
  8. Core: plank variations, bird dog
  9. Chest: chest press, chest press hold, chest press with 3 pulses
  10. Biceps: bicep row, bicep curl, push jerk/shoulder press
  11. Triceps: skull crushers, overhead extensions
  12. Shoulders: lateral raises, side hinges, front raises
  13. Legs: curtsy lunges, curtsy lunge holds and pulses
  14. Cool down

 

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