Cross Country Burn

• Begin cross country (I cue backs tall, abs and buns tight arms and legs in full range of motion) 12x then, smaller and faster 12x, finally smaller and faster (very tight strong move) 12x..repeat 3x
• Add on, regular cross country, belly button high, tight glutes, lift the water up and press back 12x
• Change to cross country, jumping jack arms (no floppy wrists) travel forward
• Holding position in cross country, change arms to a chest fly...emphasize the press forward as well as the squeeze back 12x
• Still in cross country, change arms to a diagonal press, down and across. Cue to move from the core with palms open, belly button tight...use this to travel back to starting position
• Back at their spots, switch arms to tight elbows at side, palms open. Travel forward opening and closing arms (rotater cuff)
• Travel back with arms still locked in position but minus the movement (legs only work here) I generally travel forward and back one more time with tight glutes and high belly button to really target the legs)
• Back in original spot, I finish with a cross country (with arms) time trial...90 seconds at a pace strong enough to maintain the entire time (varies from person to person...just cue "Your personal best")
• *** Grand finale....Cross Country powered up out of the water (high belly button, tight core, strong arms etc) with flutter kicks in the center****

I generally follow with an equally intense jumping jack series... This is great for bringing the heart rate up and working those legs! Email with questions! Thanks everybody!

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