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Hi Everyone, I've got to many responses on "OW" that I guess I should share more considering how long I've been using this site, which is FABULOUS!!!! Again, I usually let me class name what torture I put together.
- 2 Minutes jumping rope
- 50 Squats
- Run stairs for 4 (we have a front and back stairway which they have to run all the way around which is good because it goes by our free weight floor and when guys see other guys taking class they will sometimes jump in).
- 50 Squats doubletime
- Pyramid drill 1 jack one push up, 2 jacks 2 pushups, 3 jacks 3 pushups, you get the idea pyramid up to 10
- Zottman curl for 30
- 2 Laps
- 8 Crabby dips on your bench walk around to the other side up on bench repeat for 1 minute
- 1 Minute staggered jog on bench - 50 squats up and over to the other side -repeat
- Hold bench overhead and do high knees for 1 minute
- Partner up: to the wall, mirror or doors one person leans against the wall, side kick position partner raises as high as parnter can go lets go and they hold for 1 minute each side swith partners
- Staying with partner lead leg round kicks 100 each side/switch partners
- 1 Minute step offs off bench
- 1 Minute mountain climbers
- 1 Minute Burpees with an explosion when they come up
- 1 Minute 8 count Body Builder
- Chest press 3 sets of 10
- Overhead press 3 sets of 10
- Out of time
- Back to work (this was a lunchtime class)
Have fun with this, if you need any other further explanation, just let me know. Lynn
at 1:50 PM on Tuesday, November 27, 2007 EST.
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From: Eighty Four, Pennsylvania (USA)