"OW"
This is a
[Other] pattern from
www.turnstep.com.
(pattern 16650)
My class actually named this. I have been using this site for a few years and I felt it was my time to give back. So here it is:
Run 2 laps around the track. Then right side shuffle around the track once then switch left once and then walking side squats (I meet them half way to switch lead legs).
Next balance on one leg holding weights (their choice how heavy) back kick while extending weights in front of you 1 minute swich to other leg one minute.
Burpees - 1 minute
Flyes on the bench 3 sets of 10.
Back to the track where they jog a lap-sprint a lap- jog-backpedal-jog-power knees and end with a walk.
Now we headed to the gym:
Suicides with body bars overhead - 2 minutes
Inchworms (thanks turnstep) to the end of the gym.
Crab walk to the end of the gym.
17's for 1 minute (I have a guy who teaches private basketball lessons and he gave me this one) on your basketbal court side lines they run the white lines for 17 runs in 1 minute. I haven't had anyone get 17 but a few have reached 16.
Back upstairs:
100 Bicep curls
Tricep dips on bench - 1 minute
Mountain climbers - 1 minute
Push ups - 1 minute
March up and down on step holding heavy weights 1 minute
On the bench up up down down jack jack 1 minute
Jacks - 1 minute
Ali jacks - 1 minute (thanks turnstep)
To the stairs for calf raises
Squats holding heavy weights 10 single 10 pulse 10 singl 10 with a hold 10 single 50 double time
Cross over lunge with hammer curl
Hope this is understandable let me know if you need any further explanation. Lynn
Added by
Lynn Osborn
at 4:57 PM on Thursday, October 25, 2007 EDT.
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(Email: osbornl@84lumber.com)
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