Fitgirl: Subbed Anne-Marie's Saturday Muscle Blast

I subbed for Anne-Marie today.  Her Saturday morning class is a tough one, if you have ever been to it, so whenever I sub for her, I always make sure to make it a good workout!  The class is at the Downtown YMCA on Saturday mornings at 8am - until 9:20.  Then we do a Stretch class for a half hour that you can stay for if you choose.

Warm up:
We started with so marching and then went into so lunges, forward, back, and side.  Alternating sides.  Did some squats with overhead press & inchworm down to a pushup position, do a pushup, and inchworm back to standing.  It is a tough warm up that I normally would not do with a regular class, but I know they like a hard work out on Saturday mornings.

Work out:  Alternate between circuit 1 and 2; 2 times through

1.  A.  Side Lunge: Holding 1 dumbbell stacked above shoulder with same hand that leg stepping out
          http://www.youtube.com/watch?v=GCz6XNWe8k4
          16 reps

      B.  Step Back Lunge: 1 arm overhead press with same arm that leg is stepping back
          http://www.youtube.com/watch?v=yZu479-pHYY
          16 reps

      C.  Step Forward Lunge with a Core twist holding 1 dumbbell
          http://www.youtube.com/watch?v=eUuvulP0lYU
          16 reps

      D.  Isometric Lunge with 1 arm row
            http://www.youtube.com/watch?v=2Z_srO0ohDk   (go lower in a lunge than this clip)
            8 slow reps, 8 regular speed reps
                
Repeat 1 on other side

2.  A.  Pushup to side plank lifting dumbbell up when going into side plank
           http://www.youtube.com/watch?v=t3fwteD72i4
           16 reps

     B.  Triceps Dips with leg lift, pulling knee in as you dip
           http://www.youtube.com/watch?v=MnljV_-PMb4  (we did this with no bench)
           8 reps each side

      C.  Down Dog Push up
           http://www.youtube.com/watch?v=a0R9xd8bObU
           16 reps

      D.  Mountain Climbers
           http://www.youtube.com/watch?v=KI8u58hPam4
           16 reps each leg

Repeat Circuit 1 & 2

1.  A.  Stiff Single Leg Deadlift with Dumbbell reaching down to opposite foot
           http://www.youtube.com/watch?v=hWLg7MrA9y4&feature=related
           16 reps

     B.  Plie Squat with Single Diagonal Dumbbell Lift
           http://www.youtube.com/watch?v=5B2LmbQ4Jh4
           16 reps

     C.  Curstey Lunge with single arm biceps curl
           16 reps

     D.  Diagonal Woodchoppers
           http://www.youtube.com/watch?v=GuiEZWIHWrA
           16 reps
    
          Repeat 1 on other side

2.  A.  Up Up Down Down Plank
           http://www.youtube.com/watch?v=jo7xj7b9Yzc
           8 reps each side

     B.  Plank Jacks
           http://www.youtube.com/watch?v=lraNHjD9orU
           16 reps

     C.  Side Plank: lower & raise hips
           http://www.youtube.com/watch?v=j9X7owkYnag
           8 reps each side

     D.  Weighted Crunch with 1 Leg extended: as you crunch up bring dumbbell & leg up to each other; other leg is bent with foot on the ground
           http://www.youtube.com/watch?v=QzmC2463qG4
           8 reps each side

Repeat 1 & 2

3.  A.  Bent Over Dumbbell Row
           http://www.youtube.com/watch?v=mkb_YA8U4r0
           8 slow reps, 8 regular time reps

     B.  1 leg balance Biceps Curl

     C.  1 leg balance Hammer Curl

     D.  Overhead Triceps Extension

Repeat 3

There was good feed back with this work out from the participants.
Instructors: let me know if you try this out with your class & how it goes!