I have a 9-5 job, but I often get called to sub for group exercise classes. This is the workout for Thursday, a Total Body Conditioning Class:
Warm up:
Step ups on bench: Right foot leads, 2 mins, add bicep curls for a min; Left foot leads, 2 mins, add shoulder presses for a min
Jumping jacks- 1 min
Standing stretches
Step ups on bench: Right foot leads with bicep curls- 1 min; Left foot leads with shoulder presses- 1 min
Circuit 1 (2x- 1st for 1 min, 2nd for 30 secs and twice as fast):
Fast feet on bench- lead with right for 1 min, switch lead with left foot for 1 min
Jumping jacks- 1 min
*Note: Put mat on bench
Feet to ceiling on bench (arms by side, keep feet over hips, small movements, works lower abs)
Chest presses with body bar (needs to be HEAVY) on bench
Pullovers with plates (medium weight, keep lower back pressed to the mat) on bench
Side lunges, squat behind *note: didn’t actually do this, we did outside lunge, squat, other leg outside lunge, but next time I want to do the side lunges with squat behind.
Body bar rows (needs to be HEAVY) *note: I added a dead lift to row, because I saw a girl doing it one time and wanted to see how it would work in a group exercise setting. Wouldn’t recommend it because it’s awkward going from straight leg dead lift, to bent knees and hinged-over row.
Circuit 2 (2x- 1st for 1 min, 2nd for 30 secs twice as fast):
Jumping jacks- 1 min
“H” shoulder exercise with plates *note: we actually did Arnold presses, because I couldn’t remember how to do the H exercise at the time, (it was a long day).
- The H exercise is a chest fly, and then when the arms are back in the H position, rotating the shoulder forward, bringing the plates to face the floor, but still remaining at shoulder height. Then rotate plates back up and repeat chest fly.
- The Arnold press is a chest fly, and then shoulder press (my go-to shoulder exercise).
Stationary lunges, front leg on bench (first right, then left) with dumbbells.
5 pushups, 3 seconds down, 1 second up. 10 second rest in child’s pose.
Mountain Climbers, 30 seconds, then 10 second shoulder stretch- Thread the Needle.
5 second Plank, 5 second side plank, downward dog, 5 second plank, 5 second alternating side plank, downward dog (3xs/side).
*note: 2nd circuit just did right side plank for 20 seconds, then left side plank for 30 seconds on elbows, some people's arms/wrists were tired and were causing them to give up.
Rest in child’s pose for 10 seconds.
Fast feet 30 secs on bench, right foot leads, then switch to left foot leading.
Ab work:
V crunch/Oblique twist with plate- 1 min.
Oblique crunches, elbow crunch and then arm extend to opposite side, do 15-20, then switch directions.
Added some glute work before we finished:
hip eraser- on all fours in a table top position, extend the right leg out to the side, tap the ground twice with your foot, then bring the leg back in, bending the knee. repeat 10xs and then switch legs.
butt burner (I just made that name up...)- still on all fours in a table top position, extend the right leg straight to the side, create a semi-circle by swinging (but controlled movement!) the leg over the stationary leg (left leg in this case). Tap the right foot on the ground once and swing back out to the side, tap the ground once. Repeat 10xs and switch sides.
Donkey Kicks- 15x/leg
Added some glute work before we finished:
hip eraser- on all fours in a table top position, extend the right leg out to the side, tap the ground twice with your foot, then bring the leg back in, bending the knee. repeat 10xs and then switch legs.
butt burner (I just made that name up...)- still on all fours in a table top position, extend the right leg straight to the side, create a semi-circle by swinging (but controlled movement!) the leg over the stationary leg (left leg in this case). Tap the right foot on the ground once and swing back out to the side, tap the ground once. Repeat 10xs and switch sides.
Donkey Kicks- 15x/leg
Finish: stretches, of course :)
