Tonight’s class is going to be a “whole lotta” butts, abs, and cardio. Get the fire extinguisher ready because your glutes, abs, and lungs are guaranteed to be on fire.
It is going to be broken into 3 10 minute phases: 1) Glute focus 2) Ab Focus 3) Cardio focus.
Phase 1 – Glutes 10 minutes
A1. Sumo Deadlift x8 reps
A2. Reverse Lunge with Kettlebell x12 reps
A3. Body weight Squat x 20 reps
A4. Lateral Band Walks x 20 steps
Phase 2 – Abs 10 minutes
A1. Pike Crunches 20 reps
A2. Front Plank 30 seconds
A3. Side Plank Right 30 seconds
A4. Side Plank Left 30 seconds
A5. Garhammer Raises 20 reps
Phase 3 – Cardio 10 minutes
The class will split up into two groups. One group will be at one end of the gym, while the other group will be at the other end of the gym. One group will perform a line drill while the other group performs burpees. Then they’ll switch and continue to alternate until the burpee pyramid is complete.
Line Drill moves:
1. Run
2. Shuffle
3. Carioca
Burpee Pyramid:
20 -15-12 -12-15-20
You’ll thank me later!
