Core-dio

Two times through - 

On "GO!" class performs 1 min cardio sprint. Go HARD! We will rotate between these 5 exercises: 

elliptical 8/10 (speed 65+)
spin bike
row
plate switches
burpees

Before rotating to next cardio sprint, class comes together for 30 slow count reps OYC of ONE of the exercises below. We will rotate between these:

twisting good morning 15/20 (R+L=1)
bar kickers 25/45
tic tocks 35/54 (15R+15L=30)
V-ups
KB halos 25/35 (R+L=1)

Post "Done!" to comments.


Workout Notes: 

  • It's easy, you go from a cardio sprint to ONE of the ab exercises. After that, switch to a different cardio. Rinse and repeat. Rotate through it twice.
  • 30 reps is NO JOKE! We are specifically programmed to do sets of 20 at GPP. This will mean stepping way out of our comfort zones. 
  • Trainer will push you to be back to work within 15 seconds of the last exercise.
  • Don't remember what you did last time? POST DAMMIT!

If you walk away from cleans/deadlifts with bloody shins, you probably did them right! (Heather)