No planning needed-a full 1 hour class

This is a really tough class because you are working several muscle groups at one time. I haven't really stated an amount because each class is different so just do however many they can handle:

• Wall sits/ bicep curls
• Rest legs/ biceps only
• Wall sits/ hammer curls
• Rest legs/ hammers only

Repeat

• Plies/ overhead press
• Plies/ isometric arms
• Isometric legs/ press only
• Plies/ overhead press

• Plies/ overhead triceps
• Plies/ isometric arms
• Isometric legs/ triceps
• Plies/ overhead triceps

• (Supine on bench, legs open wide, I like to use the tubes for this also, put handles over feet and lie on middle of tube. Make sure everyone has the handles on their shoes reaaly well, tell them to make sure it fits into the notch at the arch of their shoe)
• Inner thighs/ chest press
• Inner thigh/ iso arms
• Iso legs/ chest press
• Inner thigh/ chest press

• (Diamond thighs: start supine and feet toward ceiling, now bring knees out and feet toward groin it will look like a diamond, feet are constantly touching each other, just bend knees and pull in, then press straight up toward ceiling)
• Diamond thighs/ chest fly
• Thighs/ iso arms
• Iso thighs/ chest fly
• Thighs/ fly

• 1 Leg calf raises/opposite arm lateral raise
• 12 Raises toe forward, 12 toe pointed inward, 12 toe pointed outward
• Keep lateral raise for all 36 lifts

Repeat other leg and arm

• Lunge back off bench alternating legs/ frontal raises (both arms)

• (standing on tube and holding handles)
• Side steps/ upright rows (you can step out and row at same time, or to make it easier, step out lower arms, step in row)
• Side steps only
• Rows only
• Side step/ upright row

• Side step/ bicep curls
• Side step only
• Bicep curls only
• Side step/ curls

(Skate: rubberband around ankle, step out wide and do hamstring curls, V press back: arms up like you are going to do an overhead press, now drop elbows down and back, from this point just squeeze shoulder blades together by pressing elbows towards one another) Skate/V Press Back

• Lawnmower pulls
• Switch arms
• (put tubing under step, and hold both handle in 1 hand. With opposite foot on bench just lift arm up and back like you are starting a lawnmower, then lower and bring across body)

Abs:
Lie on bench with shoulders, neck and head, hanging off the end of the bench, do not let your head, neck or shoulders "fall back" you must keep your abs and back contracted to keep you from dropping your head below the bench. Crunches feet toward ceiling:

• 16, hold, pulse 8, hold, pulse 8
• 8, hold, pulse 8, hold, pulse 8
• 4, hold, pulse 8, hold, pulse 8
• 16- 2 up 1 down, pulse 8, hold, pulse 8
• 8- 2 up 1 down, pulse 8, hold, pulse 8
• 4- 2 up 1 down, pulse 8, hold, pulse 8

Sit on very end of bench, lean back slightly rest hands on bench, keep legs at a 90 degree angle tap feet to floor, pull knees in, tap out, pull in, now pull knees in and straight leg tap heels on floor, pull knees in straighten and tap. Bicycle legs alternate between slow and fast

I hope this was easy to understand. If not, please feel free to email me and I will do my best to explain it better. I hope this will give you a day off from planning classes! Anyone who would like to do the same for me I would love to have an entire class planned for me too! This is a fun class to do but watch form really close! They tend to get poor form sometimes when they are working more than 1 thing! Plus, that is an excuse to walk around and give your muscles a well deserved break too! I love this site! Thank you all for your ideas!

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