Friday, April 1st 2016

No 5:30 Class Tonight

 

 

Warm-Up:

Walking Lunge x 20m

OH DB Walking Lunge x 20m

Elbow to Instep w/ Reach x 10m

 

Movement Prep:

Hip Rotations x 20

Single Leg Glute Bridge w/ :03 Hold at the top – 2 x 5 p/leg

Dumbbell RDL – 2 x 10

GHD Bat Wings – 3 x 5

Calf Stretch x :30 p/leg

Pigeon Pose x :45 p/leg

 

Strength/Conditioning:

Minute 1: Max calories on Air Assault Bike

Minute 2: 10 Dumbbell Step-Ups

Minute 3: Max calories on Air Assault Bike

Minute 4: 10 Supine Barbell Rows

Continue cycling though in this format until M:  125 / W : 100 Calories on the AA Bike are reached