Lake - Instructor Version

For a printable version of this workout (with photos) CLICK HERE. 

 

Text Version of Workout:

Circuit #1: Legs 12 to 15 reps, unless indicated

  1. Lunges – SLOW
  2. Deadlift/Upright Row
  3. Lunges – SLOW
  4. Deadlift/Upright Row
  5. Squat Jump – 15 to 20 reps (watch video for form, hip hinge, athletic stance, land)

Cardio: :30 a move

jacks / football run / jabs

Circuit #2: Arms (12 to 15 reps, SLOW, 1 to 2 sets)

  1. Lat-Pulldowns (4 counts down, 4 counts up)
  2. Band Bicep Curls (2 counts up, 2 counts down)
  3. Bent-Over Row (hip hinge, slow)
  4. Biceps Curls – 21’s with dumbbells

Cardio:: 45 per move x2, for a total of 3:00 of cardio

  1. 4-jabs / 4-knees
  2. Mountain climbers

Circuit #3: Chest and Triceps

  1. Quick Release Pushups or Pushups – 12 to 15 reps SLOW (chest to floor, squeeze glutes)
  2. Side Planks (20 to 30-second hold, 45 for advanced groups)
  3. Quick Release Pushups or Pushups
  4. Side Planks
  5. Triceps Combo – 5 overhead extensions, 5 kickbacks

Cardio:: 30 per move x2, for a total of 3:00 of cardio

Class: Partner Cardio: Partner A/Partner B (: 30-second rounds) (not in video)

  • A’s – 4 rounds of sprints
  • B’s – 1 round of each for a total of 4 runs: cross country skiers, skaters, kicks, squat jacks.

Circuit #4, 12 to 15 reps

  1. Plie Squats with Shoulder Press
  2. Obliques Crunch
  3. Plie Squat with Shoulder Press
  4. Oblique Crunch

Cardio: (not in video) Tabata of your choice.

Circuit #5:

  • Glute Bridges (not in video)
  • Long Arm Crunch (not in video)
  • Reverse Crunch

COOLDOWN/STRETCH/SMALL STEPS