Agility Jam at ISC!

This is a [Other] pattern from www.turnstep.com. (pattern 16821)

This is a 90 minute class we hold once a month on Saturday morning at our club. It's a tough class but member love the challenge!

We warmed up with some jogging, jumping jacks, shuffling, walking lunges, carioca, skipping, and then took a quick stretch.

Let the fun begin.
20 seconds of pushups, 10 seconds rest. Repeat 7 times for a total of 8 rounds.
20 seconds of squats, 10 seconds rest. Repeat for a total of 8 times.
20 seconds of bent over rows, 10 seconds of rest. Repeat for a total of 8 times.
20 seconds of high knees, 10 seconds of rest. Repeat for a total of 8 times.
20 seconds of crunches, 10 seconds of rest. Repeat for a total of 8 times.
Note: any exercise can be used in place of those listed above. The idea is chest, legs, back, cardio, abs

Clean up equipment and move on to.....

Partner Drills
One partner wall sits while the other partner does walking lunges down the length of the room. Switch.
One partner in plank while the other inchworms* down the length of the room. Switch
One partner in reverse plank or table top while the other crab walks the length of the room. Switch.
Last, 5 squat thrusts and 5 jumping jacks. Do these together.
Repeat all drills.

*inchworm=perform pushup, walk feet in towards hands, walk hands out to plank and push up. Repeat.

Cardio Stations: One minute at each station. Short break after each round through all four stations. We completed the circuit 3 times.

Room set up:
[]  []  []  []  [] (2)  []  []  []  []  []  []  []

(1)                                          (3) []

[]  {}  []  {}  []  (4)  []  {}  []  {}  []  {}  []

Leave the mess for later and head outside for runs.

Two or three rounds of Suicides on the sidewalk in groups of two. Run down to half way touch the ground and run back to the start. Run the whole length, touch the ground and run back. Encourage them to run hard and walk afterward to recover. These are tough!!

Two or three rounds of 4 way runs: run down the side walk, shuffle right on the way back. Backpedal down the sidewalk, shuffle left on the way back.

Two or three rounds of sprints. Pair members up by speed. Have them jog to a set point (about half way) and then race to the finish. Walk to recover.

Inside to clean up equipment.

Abs & stretch.
Done!!



Added by Kristie at 9:43 AM on Tuesday, June 17, 2008 EDT. Add to favorites (view favorites)
From: Lafayette, Indiana (USA)
< < Previous [Other] pattern - Next [Other] pattern > >
 Previous Pattern Main page - Moves - Music - TBB - Wearables!  Next Pattern
Patterns: Disclaimer / Search / Stats / RSS / Add