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
plate switches

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

DB biceps curls 15/20 ea.
step back lunges (1+1=1)
DB shoulder press 15/20 ea.
DB bent row 15/20 ea. 
OH DB triceps ext. 15/20

Post DONE to comments.

Daily Extras - 

  1. Go bottom 2 bottom on all lifts. 
  2. Stand on 1 leg.

Workout Notes: 

  • It's easy, you go from a cardio sprint to ONE of the lifting 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. 
  • Some of you might need more weight for those OH DB tris. 
  • Trainer will push you to be back to work within 15 seconds of the last exercise.
  • If we run out of DBs, use a bar of the same accumulated weight. Might have to do skull crushers for tris. Skull crushers are easier than OH exts, use 2x the weight suggested.
  • "Should we do these strict?" Um ... sure. Mostly do them the way you did them last time. 
  • Don't remember what you did last time? POST DAMMIT!

Musings ...

Pro-tip: Getting more out of your Alt. KB Swings


Chime in please (to comments):

  • Where are you at this week?
  • How many workouts have you completed so far?
  • How is your energy?
  • How is your soreness? 
  • What have you learned? 
  • What would you have done differently this week? 
  • How is your nutrition? 
  • How is your sleep? 
  • How is your stress? 
  • Are you being successful? 
  • How are you measuring your success?