November 12, 2010

I led the introductory workout group today.

GENERAL MOBILITY and DYNAMIC FLEXIBILITY

Ankle Circles
Knee Circles
Hip Circles
Waist Circles
Arm Circles, Backward and Forward
Neck Circles

Forward skip w/backward arm circles
High knee walk
Backward skip w/forward arm circles
Crucifixion
Carioca
Scorpion
Forward shuffle, 2l, 2r
Backward shuffle, 2l, 2r
Inchworm
Hips in shuffle
Lunge walk Double Twist
Hips out shuffle
Big Knee Circles to a squat
Backward Push
Lunge with a double twist
Backward Run
Superman Walk
Crazy legs
walking Reverse overhead lunge
Butt kicks
Kick walk

Work 20 seconds of work, 40 seconds of rest, 1 round
Up-Downs
Push ups
Inverted Rows
Squat
Mt Climbers

20 seconds of work, 40 seconds of rest, 1 round
Ninja Get ups
Bench Dips
Inverted Rows
Compass Lunges
Cross lateral supermen

The group was asking for longer work and shorter rest, so next time we will try 30x30

Clock Face Lunges, 5 rounds

Hurdle Work
Cross Steps
Rotational walk
Walk Overs
Scissor Walk
Over Under

2 minutes of continuous movement,
2 push-ups
3 inch worms
4 walking lunges