Merry Christmas Ya'll!!!
I am so excited to share another awesome workout with you before the holiday festivities get started! I know that our regulars and favorites will be there tomorrow as well as some new friends, either way it will be a bittersweet and fun workout! What a wonderful year of workouts, breakthroughs and fun this has been. I have to say that as a fitness professional, I am so proud to work out with the people that I do. I am always challenged to learn more, try harder and be better. Thank you to all of you for always pushing me and for showing UP! I love to see your faces in each and every class I lead!
I love that I can look to my friends for guidance and I can always find that in my 'fit' partner Kerry. She is SUCH a huge role model and motivator for me and I want to be sure to let you all know how much she has kept me on track and honest. If I can do as much for others as she has done for me, I am doing the right thing! Do you have a fitness friend or accountability partner? It can change everything...I promise! We so often forget what wonderful influences we can be for one another! Thank you Kerry for being that sweet partner for me!
I am busy working and thinking about our Group Fitness schedule for next year. We will have lots of changes and I am ever mindful of the need for excellence and creating amazing programming!
Merry Christmas to all of you that keep up with this blog! I hope that 2011 brings much in the way of health, motivation, energy and love! in health! Lisl
Warm Up:
1 minute of Box Jumps
1 Minute of Burpees
1 minute of air squats
3 rounds~
First:
- burpees
- Clean and press
- Push ups
- Jumping Lunges (aka, Alternating Split Squats)
- Dumbbell Thruster (35/25 lbs.)
You will cycle through the exercises, spending 60 seconds at each – the clock does not stop as you transition from one exercise to the next. After you have completed the fifth station, you will rest for 60 seconds. Repeat for a total of three rounds.
then...
50 Push Press (w:45/55 m:65/75)
55 weighted Situps
60 Dumbbell Swings (w:30/35 m:45/55)
65 Mountain Climbers (r+l=1rep)
This workout is to be done Tabata style with the work/rest interval at 20/10. When the clock starts complete as many push presses as possible in 20 seconds, then rest 10 seconds. Continue the work/rest cycle until 50 push presses are completed then move on to situps.
Last
55 weighted Situps
60 Dumbbell Swings (w:30/35 m:45/55)
65 Mountain Climbers (r+l=1rep)
This workout is to be done Tabata style with the work/rest interval at 20/10. When the clock starts complete as many push presses as possible in 20 seconds, then rest 10 seconds. Continue the work/rest cycle until 50 push presses are completed then move on to situps.
Last
Burpee/Push Up Ladder1-10
Burpee Push Up Ladder
10-1
The Burpee/Push Up Ladder is 1 burpee then 1 push up, 1 burpee then 2 push ups, 1 burpee then 3 push ups... you only do one burpee, it's the number of push ups that change.
You are the most talented fitness leader I know. I've been all around, and I've never met someone with as much personal investment in her clients, always taking the time to get to know each one and find out their story, always digging to find answers for them, always helping them be more. You are a light. You've got that untangible something about you that makes people want to fight for that last spot in your class, run a little harder, jump a little higher, be a little stronger. You have helped hundreds of people become better. Better than any workshop, fitness magazine, or masterclass, being your finess partner and friend has helped me grow the most. Just so you know.
ReplyDelete