80s Workout Wednesday!!!

Come join me at the Rec Center this Wed night the 19th from 6 to 715 pm for a fun 80s style workout. You will be sweating and having fun I promise! We will have great music, everyone will be dressed up and you will get a good workout!!! Hope to see you then!!

Power and Core

Today we focused a bit on power doing some clean squats with the kettlebells, the agility ladder, we then moved into leg blasters which we have been training the last 6 weeks. This is one of my favorite exercises and I notice it the most in my skiing. Eccentric training I believe is some of the best type of training for skiing because it really accnetuates the real ski or snowboard turn. Anything done eccentrically will really help with the top to bottom runs and not feeling the burn as much and being stronger through the entire turn. We ended with some core strengthening exercises at the end.

Warm-up

ladder drills

ex. every foot, lateral foot, single leg hop, double leg hop and grapevine

10 to 1

swings, long jump and walking lunges

Full Leg Blasters

20 squats

20 lunges

20 fast lunges

10 squat jumps

Stations 1 min 30 sec

Scotty bobs- push-up with row

Skier twist with stability ball

Bosu ball tilt

Mr. Spectacular- clean, press push-up

Skier hops

Jane Fonda and Core

Today was the first day back after a week off, so I still wanted to ramp up the intensity, but cater toward some of the new people I had in class. We did the Jane Fonda, which is a great gluteal workout and really works the stabilizer muscles in the butt! I also tried to do a little more direct core through stations and at the end of class. We also continued to work eccentrically through top to bottom squats.

Warm-up

step-ups 7 minutes 20-40lbs (pack)

10 to 1 box jump, burpees and swings

Workout

1 min 30 sec/ 6 stations

1. turkish get-ups 45 sec each side

2. single leg touch on bosu ball. 45 sec each.

3. pike on stability ball

4. clean and squat kettle bell. 12-16kg 45 sec each arm

5. sled push

6. plank up/downs 45 sec each arm

Top to bottom squats

20 sec fast squating

20 sec hold tuck position

repeat with no rest 8 times, 6 for newbies

Jane Fonda 45 sec each thing (lay on side) do both sides

strait leg behind other toe down go up and down.

knee to chest (keep knee high)

butt kick, knee high

circles

Stretch!!!