Boston Sport Club: Sports Circuit-Advanced

This is a Body Sculpting pattern from www.turnstep.com. (pattern 13678)

This is an interval/circuit style class in which we usually start off with jumprope and agility ladder, stretching, and core/push-up work before getting into the exercises. This is the first segment of a 3 segment class.

1. Push-Up Pyramid: Start with 1 push-up, then kneel on mat and perform 1 overhead (non-weighted) shoulder press. Then 2 push-ups, 2 presses. 3 and 3. 4 and 4...and so on until they hit their individual max.

2. Front/Back Kick: (light to medium weight) This is like a very slow version of a front/back kickbox kick WITHOUT lowering that leg down throughout the exercise. For example, start with right knee bent, slow extension forward, then lean forward and go right into a back kick. Keep going on this leg for about 8 rounds. Next level: while performing front extension, do an overhead shoulder press. During back kick, press weights horizontally forward.

3. Overhead Tricep Extension: (heavy weight) Perform overhead tricep extension. Next level: On the down motion of the extension, send right leg back into a lunge. During up motion, pull the right knee up towards chest.

4. Hang Clean & Press: (medium to heavy weight) This is an olympic-style lift that we do with dumbbells. If you're not trained in this, just keep it out of your routine. If you are interested and want to learn, you should really grab a trainer that is knowledgeable in this type of lift before teaching your students.

5. Plie Squat & Curl: (heavy weight) Do a set of plie squats. On final one, have them hold it down (so knees are at 90 degree angle), put 1 elbow firmly on INSIDE of knee and do a set of concentration curls. Repeat all ending with a rep on other arm.

6. CARDIO INTERVAL: Crank up the music and start them off with a fast football-type run. Encourage them to build up their speed every 10 seconds or so. Then, tell them when you yell "DROP" they need to drop down in to a deep squat...then quickly go right back into their football run. Mess around with them a little bit; change up the time you give them in between drops. Continue this for about 1-1/2 to 2 minutes. Finish off with a 1 minute interval-style jumprope session: tell them they will be "ON" for 10 seconds and "OFF" for 10 seconds. On=5-6 on a scale of 1-10. OFF=8-9 or so. Repeat this 3 times. Be very accurate with your timing and count down those 10 ON seconds to help build them up. Tell them they should work so hard during this that they are pretty exhausted by the end.



Added by ??? at 8:57 PM on Tuesday, October 7, 2003 EDT. Add to favorites (view favorites)
(Email: heather@nobles.edu)
From: Dedham, Massachusetts (USA)
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