Hello Ladies!
Its been too long since the last DIY, lets get to work. If you came to class today you will be glad that this is already over. 🙂

You need a jump rope, mat and interval timer or stopwatch.

Set your interval timer (itunes sell a great one for $1) for 34 sets of 35 seconds of high interval (work) and 10 seconds of low interval (rest).

Drill One has 3 parts:

  • Scissor Jump Rope 35 seconds work * rest 10 sec and move on to Lunge kick RT*
  • Lunge and kick on RT 35 sec work * rest 10 sec and move on to LT*
  • Lunge and Kick on LT 35 sec work * rest 10 sec and move on to scissor jump rope*

Repeat 3 times without stopping the timer. Upon finish, stop timer, rest 30 seconds and jog 200M before Drill 2.

Drill Two has 4 parts

  • Step up on chair with free weight, RT ONLY 35 seconds work * rest 10 sec and move on to LT*
  • Step up on chair with free weight, LT ONLY 35 seconds work * rest 10 sec and move on to Alternating Push Press
  • Alternating push press 35 sec work * rest 10 sec and move on to Navy seal up*
  • Navy Seal Up 35 sec work * rest 10 sec and move on to Step Up RT*

Repeat 3 times without stopping the timer. Upon finish stop timer, rest 30 seconds and jog 200M before Drill 3.

Drill Three has 3 parts

  • Jump Rope Jacks 35 seconds work * rest 10 sec and move on push up*
  • Push Up *35 seconds work * rest 10 sec and move on to Reverse crunch
  • Reverse Crunch 35 sec work * rest 10 sec and move on to Jump rope jack*

Repeat 3 times without stopping the timer. Upon finish stop timer for good, rest 30 seconds and jog 400M before cooling down and stretch.

The Sunrise class Tuesday 12/28/2010