First we warmed up with an 8 pound medicine balls. We did many things, 10 reps each. There was squatting with rotation (10 each side), Russian twists, 10 lunges each leg, 10 prisoner squats. That doesn't seem like everything, but a good representative sample. :)
I will do my best to list the stations (when in physical pain, my memory does not always record everything properly):
Round 1!
BOSU Ball: BOSU taps (hop and tap your toes around the perimeter of the ball changing directions each lap)
Step: The step was raised to about knee height. We had to place our hands on the step and hurl our entire body from side to side. Quite challenging.
Cones: Run across the room from one cone to the other. Run backward back. Repeat.
Ladder: Hop outside of the ladder (one foot each side, the ladder is on the floor) and inside at each rung.
Medicine Ball: Hold the medicine ball above your head, then slam it into the ground as hard as you can. Repeat.
Wheelie Board: Sit on the wheelie board. Use your heels to inch yourself across the room and back.
Hurdles: Side step over the hurdles and back.
Step (again!): Jump onto the step and back down-both feet at the same time.
Round 2!
BOSU Ball: Burpees. Boooooooo.
Step: "Move the Stack"--cross the step (on the floor) each side, move the stack of step supports from one side of the step to the other one at a time.
Cones: Side step shuffle back and forth.
Ladder: Move horizontally while placing one foot in each ladder hole and one foot out. Back and forth and back and forth.
Medicine Ball: Bounce the ball as hard as you can to your left and right.
Wheelie Board: Hold the wheelie board and start in a push up position. Use your feet to move across the room. (This did not happen for me.)
Hurdles: Jump the hurdles.
Step (again!): Straddle the step. Jump on. The jump off (back to a straddle). Repeat. (Step was raised up about 4 support or so--pretty high!)
Round 3!
BOSU Ball: Stand on the BOSU. Move to kneeling, then back to standing without falling off. Repeat.
Step: Power steps (with the goal of "going for height").
Cones: Do a sideways grapevine type move across and back.
Ladder: Hop into and out of the ladder holes with both feet each time.
Medicine Ball: Sit reclined a bit. Bounce the ball to your left and right. Repeat.
Wheelie Board: Push up position with your feet on the wheelie board. Move across the room. Go ahead. Try it....
Hurdles: Run forward and backward figure 8-ing through the hurdles. Knock over at least 4. (Well, that was the standard Amanda set.)
Step (again!): Jump onto the step. Jump forward off and turn around. Repeat.
So, needless to say it was a GREAT workout! And Amanda E. totally held her own! I'd like to think that I did too, but I did have some issues with the wheelie board. Devon said it was hard because we were on a wicked smooth floor so there was not much friction. On round 2 I lost the wheelie board about halfway through and just walked on my hands and feet. Devon watched me struggle through the entire 60 seconds with a little schoolboy grin on his face. On the round 3 wheelie board exercise, Amanda made it one length of the room in 60 seconds. I made it about halfway...okay, maybe 1/3 of the way...and then just held a plank on the wheelie board (still beneficial!). Amanda and I speculated that no one could do it fast and asked Devon to. The man made it across the room in 11 seconds. Impressive, sir. Impressive...
It's so much more fun to be in hard cardio misery fun with someone else to commiserate with!!! I am really loving these Saturday morning fun workouts!!!
Tomorrow is a much needed rest day! Next workout: Monday Friend Lifting with Devon!
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