The 10-12-15 Workout

I have a fun new workout to share with you guys today.

V-Sit

Actually, if you came to class last night at the Y it’s not so new at all since the workout is what I taught in my Interval Training class.  When I was planning class yesterday morning, I opted for a 10-12-15 class format.  Hence the name, the 10-12-15 workout.  Each mini circuit in this workout consisted of three moves: one that focused more on upper body, one on lower body, and one on core.  I also threw a couple of compound exercises in there for good measure.  For each round we did 10 reps of the first exercise, 12 of the second, and 15 of the third.

The 10-12-15 workout

Because of time we only went through each circuit twice in class last night, but if I were doing this by myself, I likely would have done three rounds of each.  In between each round I threw in two minutes of cardio.  I didn’t plan this part out ahead of time and pretty much just yelled out random cardio exercises to do – jumping jacks, power jacks, fast feet, lateral shuffles, jump rope, single leg hops, mountain climbers, high knees, burpees, etc.  You name it, we did it!

Jump

Here are links to the exercises if you are unsure what any of them mean:

Happy training!

Group exercise goers, what is your favorite strength class format? Supersets, circuits, drop sets, timed circuits?  I want to know!

Don’t forget that if you are interested in my $50 off coupon for the Ultimate Bootcamp My Nutrition Upgrade program, you need to register this week!  Check out this post for more details and your Fitness & Feta discount code.

5-4-3-2-1 Outdoor Bootcamp Class

Last night I subbed for an outdoor bootcamp class at the Y.  The class is one of our fee based specialty classes at the Y, and I am filling in for the next couple of weeks while we look for a replacement instructor.  I was asked to take it on, but I declined even though I love teaching outdoor bootcamp and this actually used to be my class.  It was one of the first I ever taught at Oak Square, and I definitely miss these members, but I just can’t commit to anything else at this point.  Plus, I would miss Two A Days too much even though the Tuesday night crowd hasn’t been the same lately.  I guess I’m slowly learning not to over-commit.

The weather was perfect for outdoor bootcamp last night though!

Outdoor Bootcamp

Here’s what I taught:

5-4-3-2-1 Outdoor Bootcamp Class

Round 1
5x through circuit

  • Side shuffles around basketball court twice, alternating leads
  • 10 burpees
  • Lateral walking pushups, 5 each side

Round 2
4x through circuit

  • Walking lunges across court, down and back
  • Sprint across court, down and back
  • 30 mountain climbers (15 each leg)

Round 3
3x through circuit

  • Side stepping squats across court, down and back, alternating leads
  • 10 power jacks
  • Run a lap around the Y

Round 4
2x through circuit

  • Inchworm across court, down and back
  • 10 triceps dips
  • 10 butterfly situps

Round 5
1x through circuit

  • Group plank lines
  • Group reverse plank lines
  • Group cross armed situps

Bootcamp

Whether you are looking for a bootcampish sweat sesh of your own or if you are an instructor looking for a class format to use, you might like this.  If doing by yourself, you obviously can’t do the group ab work at the end, but you can still do the moves solo.  It’s a nice way to change things up.  Hope you love it!

Outdoor bootcamp – yay or nay?  Favorite exercises?

Train Like an Animal

Whew, I am sore today!

Last night I unfortunately didn’t make it to the gym in time for Kickboxing due to staying late at work, hitting a little traffic, and having a minor playlist panic attack.  However, all was well and I did manage to sneak in 15 minutes of sprint intervals on the spin bike before teaching my Interval class.  My animal class, I should say.

A couple of weeks ago I was g-chatting about fitness related things with Monique (shocker), and she told me she had one of her classes do bunny hops across the floor.  This lead to a conversation about our favorite across the floor moves, which then prompted me to remember a bootcamp workout I taught a LONG time ago.  In this particular class, everyone was laughing at me because a ton of the exercises were [unintentionally] named after animals.

After remembering this, I decided it would be fun to come up with as many exercises as I could think of that mimic animal movements.  Surprisingly, I didn’t have a hard time coming up with a pretty big list!  I also used the world-wide web to find some new-to-me exercises as well.

Here’s the workout I put together:

Train Like an Animal WorkoutIn a group exercise setting, I divided the class into two groups.  I had group one do the across the floor traveling move while group two did the plyo exercises.  Then they swapped.  With that version, the plyo move ends up being done for a little more than 60 seconds.  If you are doing this on your own, just do it like I indicated in my workout graphic.  It would be fun to do with a workout friend as well!  For explanations of moves, I would just search them or you can feel free to contact me with any questions.

Some of these moves were tough!  Animals must have really strong inner thighs because so many of the moves ended up looking like this in some way, shape, or form:

Inner Thigh Squat

Baha awk.  My legs were seriously shaking when I got home though!

Also, CLEARLY an animal themed class wouldn’t be complete with an animal themed playlist.  Welcome to the jungle, my friends!

Animal Workout Playlist

Perfect beast mode workout, if you ask me.

What’s your favorite “animal” exercise?  What about your favorite “animal” song?  Did I miss any of your favorites? for either?

A couple of runner up exercises that I wrote down but didn’t use in this workout included beast crawls, the alligator, and frog glute lifts.  Don’t worry though, we stretched with cat/cow!