After taking a 3 minute break, when you’ve completed all 3 cycles of the first bloc, you are ready to move on. During the break I chug back about a liter of water, (don’t over do it or you’ll have a belly full of water sloshing around when you’re trying to kick some butt)! You will need a DB of an appropriate weight, (I use a 15 lb DB as I am trying to hit maximum reps). In my gym, there are only 3 bikes, and they are waaaay over in the cardio part of the gym, so I run to them, losing maybe 30 seconds, but don’t stress the small stuff!)
Bloc II
Burpees: begin standing, then quickly drop both hands to the floor, shoulder distance apart, jump both feet behind you so that you are doing a plank pose, legs/back straight, toes on the floor, hands on the floor, everything else straight, (do not let your hips float up, keep everything perfectly straight and keep that stomach in and tight!). Jump your feet back to your hands, and jump up, hips forward. As soon as your feet land, start again, hands on the floor.
Turkish Get Ups: for a demonstration of these classic exercises, go to:
Cross-Under Push Ups: start in a push up position, then quickly cross only one leg out underneath, so that the leg is parallel to the floor, keep you foot flexed. Your stomach should be tight, and your spine straight. The hip will roll down towards the floor, but don’t let the hip or the leg touch the floor. Bring the leg back to it’s original position, toe on the floor, heel up, and repeat with the other leg. Go side-to-side like this, as fast as you can without losing your form. Keep your back strong, don’t let your shoulders collapse or your stomach hang down!
Standing bicycle: jump on a bike, set it to a good resistance, and stand up, hitting minimum 100 rpms for 40 seconds. Keep your hips stable, just drive through with the legs, feet moving in tiny circles.
