A SPIN CLASS YOU WOULD NEVER SKIP.
Well hello! Goooood MORNING!
Lol, I wonder what would happen if they pedaled harder?
Warm up for 5 min. before starting, and make sure to have plenty of water on hand!
20 reps: All ODD numbers.
10 reps: All EVEN numbers.
BAD ASS? Add light-medium weights to all the ODD number exercises.
1. Squatted Jacks: Like a regular jumping jack, except you jump out into a wide squat. These should be slower than normal jumping jacks; the deeper you sit into the squat, the better. (Low Impact: Don’t jump - step into the squat each time).
2. Pushups:Come to your knees if you need to (or put your feet on a medicine ball to make this harder).
3. Side to Side Lunges: Make sure your knees don’t come over the top of your toes, and make sure to push your booty BACK. Alternate sides.
4. Burpees: You can do modified burpees if you need to, with a step back instead. Try to add a jump when you stand. (with weights? Add a shoulder press - see video).
5. Leap to toe touch: Do a ski jump (or leap) to the right. Land and lift your left leg. Keeping your right leg slightly bent and your left leg lifted, reach down and touch your toes. Repeat, switching sides.
** Plank Hold - 1 minute! Then repeat #1-#5.
6. Straight Leg Tricep Dips: Off a bench or a chair, keep your bum as close to the edge as possible. Shoulders down, think about lifting and lowering your body up and down.
7. Squat To Front Kick:Squat down low and kick straight forward with the ball of your foot as you come up. Squat again and alternate sides. Don’t lean backwards, use your glutes and core to kick forward.
8. Roll Ups With Jump: Lie down on your back. Roll-up to your feet and jump reaching up to the sky. Reverse the movement, and lie back down. Use your abs to pull yourself up and your arms for balance if you need it.
9. Squat Jumps:Squat low, touching the floor. Explode up to the sky, reaching as high as you can.
10. Cobra To Plank Jacks: Lie on your belly and reach your arms and feet as far out as they can go. Lift up, raising your chest and thighs off the ground. Hold for 3-4 seconds. Pull your arms back in and raise up to plank position. (shown in the video). My modification: Jump your legs out wide and back in, completing 5 plank jacks. Return to your belly. That’s one rep. Repeat the combination 10 times.
** Squat Hold - 1 minute! Then repeat #6 - #10.
Grab some water & cool down! Remember to stretch and modify the moves when you need to.
Kill it!
