Progressive Workout

Session 11
Monday July 9, 2012 5:30 AM
Extra Class


This was a blast from the past and one I like to pull out of the archives.  You have 5 rounds and each round you add an additional exercise.  Once you have completed 5 rounds then you complete the exercises in Reverse Order.  I can't remember where I borrowed this workout from.

• Round 1 - 10 Get Ups (Stand up, sit down with no hands)
• Round 2 - Round 1 & 20 Alternating Reverse Lunges w/dumbbell shoulder presses
• Round 3 - Round 2 & Dumbbell Squats
• Round 4 - Round 3 & 10 Burpees
• Round 5 - Round 4 & 20 Alternating Toe Touches (Ab exercise, lay on back legs straight up)

Now complete the exercises in reverse order.

• Round 1 - 20 Alternating Toe Touches
• Round 2 - Round 1 & 10 Burpees
• Round 3 - Round 2 & Dumbbell Squats
• Round 4 - Round 3 & 20 Alternating Reverse Lunges w/dumbbell shoulder press
• Round 5 - Round 4 & 10 Get Ups 

Alternatives to the Get ups - 

• To make them easier you can do them on a stepper
• To make them harder you can add dumbbells or add a power get up when you stand up

This took us a little under 30 minutes.  You can increase the intensity by decreasing the amount of time transitioning to each of the rounds and then break in between the 2nd set of 5 rounds.

ABS

2 to 10 to 2

Alternate between plank alternating toe taps and T twists.

Plank alternating toe taps - Elbow plank and alternate tapping your toe out to the right and left.

T Twist - Start in a straight arm plank position, raise your right arm to T position, twist right arm down and straighten and then do the same on the left side.

Start with 2 reps of each exercise and increase up to 10 then decrease to 2.  The challenge would be to hold the plank for the entire circuit.

Reps 2, 4, 6, 8, 10, 8, 6, 4, 2