Vita's Vibe on Fitness #9 (Extreme)

Section 1

Combo 1

• Scoop x 4, moving forward (8 count)
• Grapevine x 2 (8 count)
• Lunges (side) x 4 (8 count)
• Jacks x 4, moving backwards (8 count)

Combo 2

• Kicks x 2, knees x 2, moving forward (8 count)
• Heel jacks x 4 (8 count)
• Jump squat x 2 (8 count)
• Hop x 4, moving backwards (8 count)

Combo 3

• L Grapevine x 2 (16 count)
• Jacks x 4 (8 count)
• Leg curl left, leg curl right, hop 4xs in a circle over right shoulder (8 count)

Section 2

• We have a track, so we take two laps around at own pace of course, sometimes I push my students and give a time.

Section 3

• Jump roping - 5 minutes only

Section 4

• Walking lunges the length of the aerobics room, weights 8 - 15 pounds.
• Reverse lunges the length of the aerobics room, weights 8 -15 pounds
• Repeat twice.

Section 5

• I call this the frog, it targets the quadriceps, feet hip width apart, hands are as high the ears, palms facing forward, the exercise is to jump, jump, jump, jump. That is it. We can usually go about 5 minutes. Believe me your quadriceps will be screaming for mercy.

Section 6

• Jumping jacks x 8
• Shuffle right/left x 2
• Boxers shuffle with jabs left/right
• Plant the feet upper cut right/left
• Bob n' weave with a punch
• Repeat 3 times

Section 7

• Deltoids - 15's
• Now sometimes these are called 21s or whatever repetition you do, it is very tiring at this point but we then do (I choose a different muscle group each workout) a giant set, no break's in between, but we do stretch before moving to the next section:

• Weights 5-8 pounds
• Front lateral raises, 15 reps
• Side laterals, 15 reps
• Up right rows, 15 reps

Section 8

• Oliques - standing
• Side bends with weights - moderate 8 - 12 pounds
• 3 Sets, 20 repetitions

Section 9

• Boot camp style exercises only

• Push ups - option is on knees but I really push the students to use full body weight. Sometimes we will cross one foot over the other at the ankles or do triceps push ups, or diamonds.
• 4 sets, 12 repetitions

• Flutter kicks: On your back, feet off the floor at 6 inches and we sing our ABCs, well needless to say they aren't singing their best, so I'll tell them; now, now I don't remember the song being sung that way let's try again, we usually go for 2 xs here that's about all we have left. This exercise is only for advanced exercise with strong abdominals and a strong lower back. I have students that prefer to do crunches or a different variation at this point.

Section 10

Well deserved cool down. All muscle groups are stretched. I tell them to visualize being on a cloud or on a magic carpet going to a fast food restaurant, they crack up. Not really, better yet, they are on the carpet legs crossed and they are eating carrots. They always say they like the first option.

Have fun with this one, it is a killer workout. I tell them to have lot's of water handy and form is talked about all the way through this workout and I offer many options. Have a great day.

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