For those of you on vacation who asked me to put together a workout – your wish is granted. If you don’t have weights then do the movements as though you do. Hear your coaches in your head cueing your core, firing you up and bringing the best out of you! Happy Sweaty Saturday! To your health, Coach Michelle

All Fired UP – Holiday workout

Part 1: Iso Interval Training

Round 1: 20 Seconds each

• Open hip flexors: Runners lunge RT hands on ground inside leg, press tricep and thigh together Align knee ankle and make strong back leg like plank.

• Repeat on LT

• Fire Up Shoulders & Core: Hi Plank

• Heat Up hip joint: Sumo Squat hold

• Fire Up Core & Legs: Low Plank

• Heat Up Legs: Wall Sit

Round 2 – 20 Seconds each:

• Sprinter Start RT

• Sprinter Start LT

• Hi Plank – 10 seconds R knee to R tricep/10 sec LT to LT

• Sumo Squats

• Plank Up down

• Wall Sit March

Part 2: TABATA Sets

Tabata 1: 20/10 8 rounds

Jumping Jacks

Squats

Tabata 2: 20/10 8 rounds 

Skaters

Man Maker Push Ups (modify with GB Chest Fly or press)

PART 3: AMRAP INTERMISSION: 8 minutes

10 Full Sit Ups

10 Thrusters

10 Burpees

10 Bent Rows

10 Tricep Press

10 Walking Lunges with Bicep Curls

10 High Knees

Part 4: Back to TABATA Sets

Tabata 3: 20/10 8 rounds

Skaters vs Step Ups

Tabata 4: 20/10 8 rounds

V Ups (mod with XTTSU) vs Mountain Climbers

JOG 1 Mile

STRETCH: hamstrings, hip, quad, shoulders and do some spinal rotations.

Aloha from Anita and Dave G in Hawaii!