1) Dynamic Warm Up and PVC Mobility
2) Resistance band strength work with Core
3) Workout: 25 minute Partner Death By....
1) Thrusters with Dumbells
2) Hand Release Burpees
***First grab a partner in the class (if there is an uneven amount of people then one person will be solo). The timer will be set to go up to 25 minutes. For each minute, we do the that number for the exercises above. For example: the 1st minute one partner will do 1 Thruster and the other partner will do 1 hand release burpee. Once the timer reaches 2 minutes one person does 2 thrusters while the other partner does 2 hand release burpees...and so on until one (or both) of the partners cannot finish the number of exercises within that minute. If you and your partner do not reach the number of repetitions within that minute before the 25 minute cap thenw start back at 1 and keep going until time is up. (IF SOLO JUST ALTERNATE EXERCISES EACH MINUTE)
Results of a great workout...WORK HARD FUNIFITTERS!!!!
1) DYNAMIC WARM-UP and PVC MOBILITY
2) Core: Tabata ( 8 rounds of 20 seconds of an exercise and ten seconds rest)...
L-Sits on Yoga Blocks
3) Skill- Turkish Get Up + Kettlebell/Dumbell Snatch
4) With a 15 minutes time cap, complete this rep scheme of these exercises FOR TIME
10, 9, 8, 7......1 of...
a) Turkish Get Up + Kettlebell/ Dumbell Snatch
b) V-Up log rolls
c) Jump Squats
***IF YOU FINISH BEFORE YOUR PEERS CHEER THEM ON TO FINISH BEFORE TIME IS UP!!
Proof that exercise is beneficial to brain function...but looks like Einstein had more than enough protein shakes!!
Grab a partner(s)!!! We are working together this week!!
20 minute time cap:
If in a group of 3 complete...
225 Sit-Ups exchanging a 5 lb dumbbell while the 3rd person does Kettlebell Swings
150 Burpees over plank while the 3rd person does Kettlebell Snatches
75 Hang Squat Clean Thrusters while the 2nd person does a wall sit and the 3rd person does a Kettlebell Sumo-Deadlift High Pull
If in a group of 2 complete....
150 Dumbell Situps while the other person does Kettlebell Swings
100 Burpees while the other person does Kettlebell Snatches
50 Hang Squat Clean Thrusters while the other person does Kettlebell Sumo Deadlift High Pulls
****NOTE: THE KETTLEBELL MUST NOT TOUCH THE GROUND AT ANY TIME DURING THE 20 MINUTES. IT MAY ONLY TOUCH THE GROUND IF YOU AND YOUR PARTNER(S) FINISH BEFORE THE TIME ELAPSES!
Makes sure to bring your mats this week! Sit-Ups will be in the circuit!!
Warm-up, Core, and Skill work to be announced in class time :)
Circuit- This weeks circuit is a little different. There will be 3 rounds through a circuit of 4 functional movements. Each station is one minute each as usual. This time we will do one minute rest between each station continuously throughout the 3 rounds, however you must complete within that minute...
15 air squats (below parallel)
and
10 Hand- Release push ups
Movements:
1) Sumo-Deadlift High Pull to a Kettle bell Swing (w/ a kettlebell)
2) Rolling Burpees
3) Single Arm Snatch to Single arm overhead squat (w/ Dumbell)
4) Dumbell Sit-Ups
You might want to check out this...
IT'S WEEK 5 FUNFITTERS WHOHOO!
The weather is heating up and we now have more daylight to spare when we have class. This means it is time to start using our environment as space to expand our Functional Fitness. This could be when we are doing our warm-up (outside) or some part of the main workout that involves, for example: running. SO BRING YOUR SHOES EACH WEEK!!!!! :)
Also we are using the resistance bands Alison bought for the studio this week. They are great for improving stability, strength and even mobility! Thanks Alison!
WEEK 5
Fun with Dynamic Stretching, Resistance Band and PVC for Warm-Up and Mobility
Details will be explained in class :)
then..
12 Minute AMRAP (As many Rounds as Possible)
Cash In- 200 meter run (this means when the clock begins you must run 200 meters before you begin the following exercises)
- 15 Dumbell Push Presses
- 10 Overhead Walking Lunges (w/ the dumbells)
- 5 Burpees
immediately after the 12 minutes expires...
Cash Out- 200 meter run
Bring: Hydration, Towel, Mat, Shoes are Optional
Week 4: Fun w/ Circuits #2
1) Partner Warm-Up: With a partner perform 1a and 1b 1 minute each for 2 rounds (when each partner does each exercise once that counts as 1 round)
1a) One Person does Plank/DownDog while the other does a Jump or Hop or Lunge/Commando Crawl...swtich roles
then..
1b) One Person does Staff pose with arms horizontal while the other does a Jumping or Lunging maze around that partner
2) Fun with dynamic stretches and PVC Mobility Movements
3) Skill- Wall Walks
4) Circuit: Work around the circuit 3 times with 1 minute at each exercise. Rest 1 minute after each time around the circuit.
1) Kettlebell swings
2) Wall Sits
3) Thrusters
4) Alternating Dumbell Snatches
5) Yoga Cooldown
FUNFIT WORKOUT OF THE DAY 2/26/13
Let's keep up the hard work and intensity!! I will plan circuits every other week due to a successful outcome!
Also spread the word of FunFit. More new faces=more fun!
Don't forget to bring: Water, Towel, Mat!, Shoes are optional
Workout- "Full Moon Bounce"
FULL MOON TONIGHT! LETS BRING OUT OUR INNER WEREWOLF STRENGTH! AHOOOOOOOOO
1) Fun w/ Ladders
1 foot, 2 feet high knees, lateral 2 feet high knees, shuffle, hop scotch, ali shuffle, skiers, zig zag jumps, the icky shuffle, duck walks, frog jumps
2) Fun w/ circle dynamic stretching and PVC
3) Fun w/ getting our Full Moons off the ground!!
3rds of 1 minute...
UOOP (SPELL CHECK PLEASE) ASANA SWINGS/ UOOP ASANA PREP SWINGS
and..
1 minute Pelvic tilt/Bridge hold...1 minute w/ 1 leg up...1 minute with other leg
4) 12 minute AMRAP (As many rounds as possible)
9 Hand-Release Push-ups
15 Kettlebell or Dumbbell Swings
21 Jump Squats w/ dumbells or 21 second Wall-Sit hold
5) YOGA COOLDOWN
WOOHOO! We are at week 2 of FUNFIT!
This week we are going to have some fun with a Circuit routine. Circuits are great for varying movements while keeping the heart rate up. As the weeks progress will start to add in some different routines, movements, and equipment's (such as resistance bands) to keep challenging your bodies to move in functional ways.
Please feel free to leave comments for any questions you may have. Everything can be modified to your needs to make sure you have a successful workout!!
THINGS TO BRING: TOWEL, MAT (FOR YOGA COOLDOWN), HYDRATION, SHOES ARE OPTIONAL
FUN W/ WARMUP CIRCLE
JOG
HIGH KNEES
BUTT KICKS
SIDE SHUFFLE
A SKIP
KAREOKE
DUCK WALK
FROG JUMPS
FUN W/ FAVORITE DYNAMIC STRECHES
FUN W/ CORE
3 rounds of...
15 hollow body rocks
15 supermans
REST AS NEEDED
FUN/ W PVC FOR MOBILITILY AND FUNCTIONAL MOVEMENTS
CIRCUIT- 3 round of 1 minute at each station (5 stations). You will have a 1 minute rest between rounds and a 10 second transition between stations. Everyone will start at different stationsTotal of 20 minutes of...
1. Sumo Deadlift High Pulls w/ Kettlebell or Dumbell
2. Overhead Walking Lunges (with one dumbbell)
3. Mountain Climbers alternating from plank to chaturunga every 10 seconds
4. Sit-ups
5. Thrusters w/ dumbells
FUN w/ Yoga Cooldown
SUMO DEADLIFT HIGH PULLS
WELCOME TO FUNctional FITness!!
In less than 24 hours the fun will begin! Every Monday night I will be posting about what to expect for our new Tuesday night class. I will include the entire outline of what we will be doing in class from warm-ups, the workout, and cool-down.
What to bring: Shoes, Mat, Towel, Hydration, small index/note card and a pen
INTRO WEEK 1- "Let's mooove tonight!!!!"
3..2..1...GOO!
FUN w/ Dynamic Warm-up
then...
FUN w/ PVC Pipe practice for upper-body warm-up, squatting practice, and function movements
then...
WORKOUT- FUN w/ Tabata #1
Tabata- 8 rounds of 20 second of work 10 seconds rest of...
Push-ups
Rest 1 minute
Air Squats
Rest 1 minute
Sit- Ups
Cash out with 30 Burpees
then...
FUN w/ Yoga Cool down relaxation
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