Last night I subbed my old HEAT class (High Energy Athletic Training, aka boot camp). I don't know what possessed me to make it so incredibly hard, but suffice it to say that *I* nearly puked at one point... so you can imagine how awful the class members felt.
I did a simple Add It On class. 10 different exercises or drills. Do #1 and rest. Do #1 again and add #2, then rest. 1 + 2 + 3, take a break. You get the idea. Here are the exercises, in order:
1. 10 burpees
2. 1 minute mountain climber
3. 10 squats standing on a BOSU
4. 10 pushups
5. 16 sumo squats (straddle the BOSU, down low in a squat like a sumo wrestler, and jump onto the BOSU with both feet, still staying low, step down down... 8 with your right leg leading off, then 8 with your left leg leading)
6. up up down down on the BOSU, 2 jacks on the floor, 16 total (switch lead leg after 8)
7. 10 bodybuilders (hold the BOSU overhead with the dome side away from you, do a squat thrust, 1 plank jack, 1 pushup, jump back up and lift the BOSU overhead again... that's 1)
8. 10 overhead tricep extensions using the BOSU as your weight
9. 1 minute bicycle
10. 1 minute plank
I'll save you from having to do the math. We did 100 burpees last night. (Plus all the other stuff, but 100 burpees!)
I'm pretty certain everyone in the class has their Theia voodoo dolls out today and multiple pins handy, getting their revenge on me!
7 comments:
Wow! That's a workout I can actually do at home too. I have a BOSU. I hate burpees, but I am willing to try this workout.
Leslie
Leslie, I was hoping you'd like it! It seemed like it was right up your alley.
I'm not really understanding the 'bodybuilders' though.
So, Bosu is overhead, put it on ground, feet pop back, do the feet do a jack here? then do a pushup, feet in and stand up? Is that right?
Yes, that's it. You jack your feet out and in while in plank, holding onto the BOSU with the dome side down, then you do your pushup, THEN you jump your feet back in and jump up.
what's a burpee????
NICE!!! Might try that for tomorrow. I have done a spin class very similar to this. I did 15 stations yesterday and it was a BLAST!!! Love my boot campers. :)
Hey Theia,
Looks like you are killing it! I have a friend who got me doing the "fithy fifty" recently and I loved it!!! Then I got focused on the CR 1/2 and spent more time runnig then doing the intense burpees/weights/cardios. I need to get back to that! Looks like you decided not to do CR?
Lisa
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