Current Studio-310 Member Workout 2/10/10

Dear Members,
This workout is for YOU! If you have been working out with me for sometimes, are familiar with our "favorite" exercises, and know the way I structure our class, then please follow the workout below. If you have NEVER taken a Total Body Conditioning class with me at Studio-310, I encourage you to refer to workout #1 that was posted last evening.

Enjoy!
WORKOUT

Warmup:
8-12 min
Should consist of jumping rope, jogging on your treadmil, eliptical, running up and down stairs, ect.
Mock something I would make you do in class....

1. Jabs/Jacks x16 (this means 16 times)
2. Take out the Jack x16
3. 3 jabs right, cross (as you shuffle to the right), then shuffle back. Repeat x8
Repeat other side
4. Repeat entire sequence from above.

5. Jump rope x3 min

6. Push up/Planks 3 sets of 12

7. Power Lunges x16 then do 2 sets of 8 single power lunges
Alternate this exercise with jabs/5lbs weights x 30 seconds Repeat this sequence x3

8. Jump rope x2 min

9. Foot ball run x 30 sec (EVERYTHING SHOULD BE JIGGLING!!!)

10. "Cherry Pickers" 3 sets of 8-10

11. Jumping Jacks/Power Squats
Do this like a "waterfall"....
x20
x10
x8
x4
x2
8 singles/alternating jacks/squats

12. Rear lunges/Front Raises (alternating)
Using 5lb weights
3 sets 16-20 reps

13. Hold a squat, tricep kickbacks
3 sets 16-20 reps

14. Jump rope x2 min

15. High Knees x30 sec

16. Squats/lateral raises
3 sets 16-20reps

17. Mountain Climbers
3 sets x 30 sec

18. Reverse Flys
3 sets x 16-20 reps

Abs/Planks

Remember--this is a minimal break routine. It is lengthy, and intense. It is intended for Studio-310 members who are conditioned and have been participating in classes for some time.

DRINK WATER AND ENJOY!