I decided to start an all-new, all-cardio blog to spare everyone the ramblings (mostly about my children) of my previous blog. I'm sure kid stories and pictures will make their way on here eventually, but for now, it's all business.
This plan is for a 10 x 10 "accumulator" class. It works like this . . . do 10 repetitions of the first exercise, then 10 each of the first and second, then first, second and third . . . and so on until you've reached the tenth exercise. If you still have time and energy, you can work your way back down the pyramid. I suggest reversing the order of the exercises and dropping the oldest ones first (the ones that were exercises one, two, three, etc.).
You can also intersperse these with cardio exercises, and I will probably do that with my Boot Camp class tomorrow (haven't decided about tonight's Mixed Up class). I'd suggest no more than three minutes at a time. Anything longer seems to make the class a little too disjointed. I've tried inserting a cardio break after each exercise and after every three exercises. Either plan works . . . it just depends how much time and energy you have.
I designed this class primarily for flow. Exercises done using the same pieces of equipment are done sequentially, usually from largest muscle groups to smallest. I don't always plan things this way . . . I might, for example, plan to alternate upper body, lower body and core, or to come up with some other structure . . . but this is how this week's plan worked out.
1:
Crunches
2:
Crunches
Push-ups
3:
Crunches
Push-ups
Supermans (lying on belly, lift arms and legs from mat, balancing on bellybutton, open arms and legs away from center of body, close, return to floor and repeat)
4:
Crunches
Push-ups
Supermans
Lunges
5:
Crunches
Push-ups
Supermans
Lunges
Squats (with tubes)
6:
Crunches
Push-ups
Supermans
Lunges
Squats
Sidesteps (with tubes)
7:
Crunches
Push-ups
Supermans
Lunges
Squats
Sidesteps
Calves (with tubes)
8:
Crunches
Push-ups
Supermans
Lunges
Squats
Sidesteps
Calves
Biceps curls (with heavy dumbbells)
9:
Crunches
Push-ups
Supermans
Lunges
Squats
Sidesteps
Calves
Biceps curls
Triceps extensions (with one heavy dumbbell)
10:
Crunches
Push-ups
Supermans
Lunges
Squats
Sidesteps
Calves
Biceps curls
Triceps extensions
Shoulder raises (front, with lighter dumbbells)
If there's time left over, I'm thinking more abs, maybe with some planks, etc.
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