60 Minute Chisel

This is a 90 minute class with roughly 30 minutes of cardio, 30 minutes of strength and 30 minutes of abs.

Cardio 1 minute each then speed walk for 1 minute

• Calf jump - arms overhead walk
• Jumping lunges walk
• Side shuffle plank walk walk
• Side ski jump over line walk
• Squat thrusts - more advanced open legs wide walk
• Crawl forward and backward walk
• Pulsing sumo squat - air squat for one count, then jumping air squat walk
• High knee jumps walk
• Plank alternating single leg to shoulder walk
• Double leg jump walk
• Side shuffle walk
• Hamstring jog walk

Strength (bench, weights, mat, band?)

• Bench pushup to side plank hold for 8 (2 sets) (modify on knees)
• Single leg dips: 8 bicep, 7 hammer, 6 rotate, 5 bicep, 4 hammer, 3 rotate, 2 bicep, 1 hammer (2x each leg)
• Alternating lunge forward onto bench holding weight & pulse for 8, 7, 6, 5, 4, 3, 2, 1 (2 sets)
• On bench alternating lunge back pulse & military press for 8, 6, 4, 2 (2 sets)
• Squats - 10 air, 10 pulse, 10 air, 10 hold, 10 air, 10 hover for 2, 10 plie air, 10 plie right, 10 plie left, 10 plie both
• Cable row using band with weight in side lunge
• On stomach on bench put weight between ankles and hamstring curl
• Lean back on bench and l-up-butterfly-open
• Wall sit 1 minute - tap bench (advanced = heel tap)
• Scorpion - tricep overhead extension with alternating hamstring curl
• Incline bench lift and lower 4 count lifting butt, down and bridge up for 8 second squeeze

Abs (mat)

Partners

• Flat foot: rock paper scissors shoot
• Ankles locked: gimme 10 (2x)
• Right feet together: gimme 5 with left hand (2x)
• Left feet together: gimme 5 with right hand (2x)
• Both feet raised together: gimme 10 (2x)

On knees

• Boxer twist
• Straight arm twist
• Spine twist
• Hands behind head side crunches 2 count

On back

• Double crunch extend straight up
• Boomerang - 45*, overhead parallel to floor, 45*
• Frog kicks at 45*

On stomach

• Lift upper, lower, both
• Spread eagle slow, heel beats, scissor

Challenge: reverse plank hold 45 seconds (modify on elbows, must lift butt completely)

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