Woking It Up Workout

Community Leader
Registered: 04-05-2002
Woking It Up Workout
2
Fri, 06-13-2014 - 7:49am

So this is the workout I did in class yesterday and really liked the way it flowed. It isn't nearly as intense as the other ones I've posted but a good moderate workout.  You need hand weights, and a BOSU is optional. What people really liked was that it never felt like you were doing many of one thing but you felt it by the end.

The exercises are as follows and I'll explain the format at the end

CARDIO

1 globe jump (squat and jump 1/4 turn, land facing the side, repeat until you get back to facing the front)

2 burpees

3 squat jumps (on BOSU if possible)

4  walk to plank (standing, put hands on ground in front of feet. Walk you hands out until you're in a push up position or for added challenge, as far as possible over head)

5  jump onto BOSu and then off (step off to be safer), laterally, over and back counts as one--if no BOSU just double side jumps

6  plyometric lunges (jumping left leg in front, right leg in front and back to left leg in front counts as one)

7 side blocks, 7 right side, 7 left side (elbow comes to knee up on side of body, jump on other leg optional)

8 alternating front kicks, jumps optional

9 jumping jacks

10 mountain climbers

STRENGTH, 10 reps for each exercise

1) back row

2) chest oress or push ups

3) reverse flyes

4) regular flyes

5) french press/skull crusher for triceps

6) bicep curls

7) sit up w/ shoulder press

8) V up sit ups (arms down if you need)

9) superman

10) scapular retraction (shoulder blades together and down)

With the cardio exercises, the number before it tells you the number of reps. With strength, it's always 10 reps oer exercuse.

Start w/ Cardio 1, then strength 1).

Repeat Cardio 1, then do Cardio 2. Repeat strength 1) then add strength 2)

Repeat Cardio 1, 2 and add Cardio 3. Repeat Strength 1), 2), and then add strength 3)

Continue adding until you get to Cardio 1-10 followed by strength 1)-10).  It takes about an hour. For a more intense workout, start w/ Cardio 10 and work your way down to 1.  But keep the strength in the same order.






Community Leader
Registered: 04-07-2008
Fri, 06-13-2014 - 12:03pm

This looks really good Jean! I am not running tomorrow so I might give this a try in the morning. 

Karla
Community Leader
WALKING
EXERCISE and HEALTHY LIVING

Community Leader
Registered: 04-05-2002
Sat, 06-14-2014 - 12:50pm

Hahaha, I just noticed the typo in the title. It obviously should be Working, not Woking... Let me knw how you like it.  It's far less intense than the others. Oh, for jumping jacks, we did air jacks.