HEAT (High Energy Athletic Training)

Greetings! Below is a sampling of other patterns I've found on this very website. It is a one hour, bootcamp "type" of class where anything goes.

To complete this class, you can use a step OR a BOSU, whichever your participants are most comfortable with. I will have some that grab a step, while others grab a BOSU. I usually keep both up front so that I can demo on both.

Here's the class:

• 5-7 minute warm up and moving stretches
• "Knee set" on step or BOSU (single knees, triple repeaters, seven repeaters, knee straddles, 3 and 7-knee straddles)
• Upright rows with weights
• Lunge set on step or BOSU (single, double, 4, 8's, in place, around the step, adding hooks, uppers, and cross punches on the singles)
• Squats with weights
• Flies across the step or BOSU
• Front and side raises with weights
• Squats (I call these slow, med, and fast= 2 count, singles, and double time switching from side to side.)
• Bicep curls
• Squat on, off, on, off (these also move from side to side and are on the step or BOSU)
• Three knees and over the top (step or BOSU)
• Knee and jack set (1 knee, 2 jacks followed by 2 knees and 1 jack)

From here, we'd move into stations: jumping jacks, high knees, push up sprints, and volleyball blocks. One minute each, rotation clockwise.

After a short cool-down/recovery, we'd move into a push-up and crunch pyramid: 10 pushups, 10 crunches, 9 pushups, 9 crunches, etc. down to one. Then I make them do singles for a while.

Planks, wall-sits, and a crunch set followed by a nice, long stretch complete this workout.

Enjoy!

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