Today we had a very different mix in our class. We had all put in a very hard week training, between all of the Kettlebell, MMA and BJJ classes, everyone was a little fried. Plus the Holidays were coming up, so I wanted to do something special for class. We worked exclusively with our own body's weight for the entire class. The workout went like this:
Jump rope for 3 minutes. Bo Staff (or dowel) stretches. Free-hand stretching.
Since we had a class for of people with different ability levels, I demonstrated the movements with variations in accordance with the skill and fitness levels commensurate of the participants.
The students were instructed to perform at their level of competence.
I set the Gym Boss at 1 minute increments and had the class do this rotation 5 times: 15 minutes of straight work, moving from one exercise to to another without stopping to rest.
1) Bridges
2) Push-ups
3) Skewed Squats or Pistols
Our next rotation included 7 exercises performed for 30 seconds each. No rest in between. This took 14 minutes, non-stop.
1) Planks
2) Pull-ups
3) Dips
4) Wheel of Death
5) Stretching
6) Handstands
7) Box Jumps
We finished up with some more free-hand stretches.
Enjoy!
Strength & Honor,
Coach Phil
www.philross.com
