Conditioning and Core


Friday Announcements:
1) Yoga – next yoga class will be Today at 530pm
2) Christmas SATURDAY DECEMBER 20th from 12:00 to 2:00 pm at the home of TY & WENDY CROSS. There will be food, fun and games! You can bring the whole family! Don’t miss it!! The address is 33150 W. 151st St. Gardner, KS
3) 8-week physique reminder – sign up now to lock in your spot!
4) Holiday Workout Challenge:
Complete 4 workouts from now until December 28 to win a prize! I’m going to post all four workouts on Thursday, which gives you 10 days to do 4 workouts. The good news is that you can do all of them at home! Look for the workouts on Facebook and post your score/time there too! Everybody who completes all 4 workouts by Dec 28 will also get a certificate of “Not A Christmas Fatty!”

Holiday Workout #1
This is a pretty leg-dominant workout, so I wouldn’t do this one if you’re going to be stuck in the car all day… All you need is a running clock! Your score is the total number of air squats you complete.
12 min AMRAP
At the top of each minute, complete:
12 Sit Ups
8 Push Ups
4 Burpees
With the time remaining in each minute, complete as many Air Squats as possible

Holiday Workout #2
Again, all you’ll need for this workout is a running clock… and a family who understands that all that banging around upstairs is a necessary part of your continued journey toward fitness. Your score is your completion time.
10 Rounds for Time
10 Hollow Rocks
10 Push Ups
10 Supermans
10 Tuck Jumps

Holiday Workout #3
For this workout, you may want to bundle up a bit and brave the outdoors. Hopefully, you brought some kind of exercise attire and aren’t doing these workouts in your underpants, so far. If you didn’t bring them, this might get cold. Hold onto a running clock again. Your score is the total number of Rounds completed.
20 min AMRAP
40 Walking Lunges
Backward Run back to the point of your first walking lunge
Forward Sprint back to the point of your last walking lunge
…Continue your lunges in the same direction as you started, increasing your total lunge distance each round, and thus also increasing your backward and forward run distances.

Holiday Workout #4
Okay, this one is a wreck and a half. You had to know there would be something like this… The score for this workout is your total reps across all four exercises; the clock runs continuously.
For Total Reps
3 min AMRAP Burpees
3 min AMRAP Push Ups
3 min AMRAP Hollow Rocks
3 min AMRAP Inch Worms

Main Class:

We’ll run class a little differently today. There will be 6 different stations for people to work at, each with a different series of exercises to complete. You will have a total of 5 minutes to complete each station. Any time left over will be rest.

Station 1:
50 Wall Ball

Station 2:
60 Cal Row

Station 3:
3 Rounds
10 Burpees
10 Box Jumps
10 Ring Push Ups
10 AbMat Sit Ups

Station 4:
70 Overhead Walking Lunge

Station 5:
30 Alternating Turkish Get Ups

Station 6:
3 Rounds
15 Cal Row
15 Ring Rows
15 KB Swings
15 Air Squats