Fit & Fun

Equipment needed: one step with risers, 5-15 pound weights, mat

All exercises are done as 1 set of 8 doubles, and 1 set of 8 singles. Exercises 1-10 takes about 30 minutes max to do (they keep asking when the fun is going to begin!).

• 1. Legs - squats with left foot on right side of step, wide stance toes turned out and weight on thighs.
• 2. Triceps - stand on floor; overhead triceps extensions. Repeat 1 & 2
• 3. Legs - lunges with left foot on step, weights on thighs
• 4. Biceps -curls standing on floor. Repeat 3 & 4 (second round do hammer curls).
• 5. Legs - squats with right foot on left side of step, weights on thighs.
• 6. Shoulders - overhead press on floor. Repeat 5 & 6 (second round do front raises)
• 7. Legs - lunges with right foot on step, weights on thighs.
• 8. Back - bent-over 2-arm rows standing on floor, palms facing into sides of body. Repeat 7 & 8 (second round turn palms to back).
• 9. Hamstrings/glutes - hip lifts: lie on mat supine (face-up), close to step with feet up on step; take toes off and lift up on heels, holding a weight on belly for more resistance
• 10. Chest - lying chest press. Repeat 9 & 10 (second round do chest flyes).

From here, I have half the class put away weights and the others put away steps. Then we go to mats for abs and obliques. Then stretch!

Advance Options

• Instead of alternating between upper and lower body exercises, do both rounds of each together (2 sets of doubles, singles all at once)
• Instead of 8 doubles, 8 singles do 10 double, 6 singles
• Use heavier weights, more risers on step
• On squats, do side-leg lifts (no weights on thighs) or side kicks
• On lunges, do knee-ups (no weights on thighs) or leg extensions
• On hip-lifts, cross one foot over other knee

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