10's the magic number

Hello all!

This is a sequence I use about 15 minutes into class. Class has been warmed up and are ready to go to the "next level" of intensity.

At this point the class has been in a horse straddle stance for 5 minutes, doing various punching/lunging drills. (however, you can cue them in from any point that works for you!)

I cue them to come out of horse straddle into squat stance (basically, they are simply shifting their butt and their weight to the back of their body, knees over ankles, good squat position)

Here's the sequence:

• 10 Squats (music is 145-150 bpm, but can be slower)
• Drop to the floor and hold a full body plank for 10 counts
• Come back up and do:
• 10 Squats
• Drop to the floor and hold a full body plank with right leg lifted as high as possible for 10 counts.
• Come back up and do:
• 10 Squats
• Drop to the floor and hold a full body plank with left leg lifted as high as possible for 10 counts.
• Come back up and do:
• 10 Squats
• Drop to the floor and hold a full body plank with right arm behind back for 10 counts.
• Come back up and do:
• 10 Squats
• Drop to the floor and hold a full body plank withleft arm behind back for 10 counts.
• Transition immediately into 10 full plank push-ups
• Come to a standing position and jack/jumprope for 60 secounds.

Email me if i've been obtuse!
Kyle

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