20-20-20 (20 minutes of cardio, 20 minutes of strength, 20 minutes of Bosu)

Warm Up

Aerobic Section: Class will be divided into 3 separate groups. 1 Group will be working on Strength Training, 1 Group Cardio, 1 BOSU. 1:30 for each section (6 minutes each part) or 2 sections for 1 minute (go through twice)

Bosu Series

• Basic right x8
• Alternating knee x8
• Repeater knees x4
• Repeat for left side
• Repeat for hamstring curl, side leg out and glute lifts
• Side lifts
• Tap backs
• Jog
• Lunges
• Pushups

Aerobic part 2

• Chug a chug down the line
• Mirrors
• Blood and guts
• I-Stand with cones
• Step ups
• Circle runs

Aerobic part 3

• Lunges with gliders
• Biceps with bands
• Upright rows
• Triceps with chairs
• Pushups
• Military press

Sculpting 3-8 pound hand weights for most people:

• 2 Count (slow) bicep curls, 8x
• Single count curls, 8x
• 2 Count right side lunge (slow), 8x
• Single count lunge, 8x
• Combine single count curls & lunge 12x
• Hold curl at 90 degrees & down position of lunge 8 counts
• March out 8x (recovery)
• Repeat upper format with butterfly curls (biceps turned out at sides) & left lunges
• March/recover
• 2 Count lateral lift (slow) 8x, single count 8x
• 2 Count plie squat (slow) 8x, single count 8x
• Combine plie squat with lateral lift, single count 12x
• Hold squat with lateral lift 8x
• March/recover
• 2 Count tricep kickback (slow) 8x, single count 8x
• 2 Count standard squat (slow) 8x, single count 8x
• Alternate kick back & squat, 12x
• Hold squat down 8x, stand up and hold arms extended behind 8x
• 2 Count upright row (slow) 8x, single count 8x
• 2 Count shoulder press overhead (slow) 8x, single 8x
• Full clean & press 12x
• Hold upright row 8x, hold at shoulder height 90 degrees
• March/recover
• 2 Count dead lift for hamstrings (slow) 8x, single count 8x
• 2 Count row for upper back (slow) 8x, single count 8x
• Alternate dead lift, stand up & row 12x
• Hold row back 8x
• March/recover
• 2 Count Atlas lift* (slow) 8x, single count 8x
• 2 Count calf raise (slow) 8x, single count 8x, option alternating
• Combine Atlas lift & calf raise, cue alternating calves as option
• Advanced option, squat with calf raise & atlas lift
• Hold arms out/up & calf raise

On Floor:

• 2 Count chest press slow (8x), single count 8x
• 2 Count glute lift slow (8x), single count 8x
• Alternate glute lift & chest press 12x
• Hold hips lifted, arms out at 90 degrees, 2 inches off floor for 8x
• 2 Count chest fly slow (8x), single count 8x
• Glute lift & pulse 8x
• Hold glutes lifted, Single count chest fly 12x
• Hold glutes lifted, arms out 2 inches off floor 8x

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