The Body Force Workout

This is the class I did with you at WECA on Friday Nov 15.  Enjoy, no equipment required.  The class is a slow steady pace focused on Form.  Slow burn so you get metabolic conditioning.

UPPER BODY

Wide Pyramid Push up, knees, full                        16, 8, 4 , 8, 16

DeadBug Push                                                 2 sets 16/side

Tricep Pike Pushup                                                16 at a 2/2 count

Plank Intervals                                                hold 15, rest 5, repeat 3x's

Plank with single arm rear Delt Fly               8 reps / arms – square hips

Lift bum from an L-sit position                     (hold 30 secs)   

Bicycle crunch  

                                                         

Repeat upper body circuit 3 times

LOWER BODY                                  one minute intervals

Overhead Squats

Curtsy Lunge to single Leg squat (R)

Curtsy Lunge to single leg Squat (L)

Rest 1 minute

Narrow Squat                                     Carpet Wrinkle – push feet outward fire glut/ham

Lateral Lunge (R)

Lateral Lunge (L)

Rest 1 minute

Repeat lower body circuit 3 times

BIG FINISH

LEG MATRIX x 1                              20 body weight squats

                                                            20 alternating lunges

                                                            20 Alternating Jump lunges

                                                            20 jump squat