Hellooo there!
So this morning I subbed the Total Body Conditioning class for my friend Mary at Berkeley Ironworks. So I wouldn’t be bumbling around at 6:30am making up things on the fly, which I tend to do when I’m by myself (This is a bad habit, I really need to plan my workouts more if I’m going to improve) I wrote out a little circuit for the class, which I figured I might as well share with you my internet friends : )
So here we go:
– Place each hand on a towel– First slide your right arm forward and back– Second slide your left arm forward and back– Pushup
– Get in a plank position on your hands– Place a towel under each foot– Slide your right knee into your chest, return to straight– Slide your left knee into your chest, return to straight*** Make sure to keep your hips square and try to avoid your hips from tilting. Move your legs as slow as you need to maintain this form
– Place your right foot on the towel– While holding a decently heavy dumbbell or kettlebell in your right hand placed at your side, slide into a back lunge*** You may hold the weight up at your shoulder as well or above your head with your elbow locked and back by your ear
~Back lunge with weight on Left side
-Hold a kettlebell with both hands in front of your chest-Squat
– Begin by kneeling on your right knee with left knee up– Holding kettlebell or dumbbell in your right hand, start at your shoulder and press up while keeping your shoulder down in it’s socket. Do the movement slow and controlled.
– Get in a plank position, while holding dumbbells– While keeping your hips stable (you can widen your feet to make it easier) row a single dumbbell off the floor and up to your chest– Return to the ground*** 1 rep is a row for both the left and right side
~Russian Twists
-Sit up with your legs on the floor knees bent
– Lean back until you feel your abs engaged
– While holding a single or two dumbbells at your chest rotate your torso to the right
– Rotate back to center and to the left
*** That is 1 rep
– Lie down on your back while holding a dumbbell in each hand– Raise your legs up to 90 degrees and hold the dumbbells straight over your chest– As you lower your legs also move your arms out horizontally simultaneously until they are parallel to the ground– Bring both legs and arms back to 90 degrees
4. 30sec work, 5 sec transition. 4 rounds
– Begin in a squat position– While you jump up kick your butt with your heels