Hey Healthy People!
Tonight I taught both Power Yoga and 20/20/20. Since I have already posted a few times about power yoga I thought I’d introduce you to 20/20/20…one of my favorite classes to teach!
I’m not going to lie…it was a pretty intense class. I mean I assumed participants are there to get a good workout in and be pushed compared to what they would be able to do on their own but still maintain proper safety and form…so I pushed the limits. Even I am extremely sore from the plyometric workout portions of athletic conditioning…some participants might have felt like this at some point:
HAHA…just kidding kind of. But a lot of them took the opportunity to take a few seconds break during the exercises to regain the necessary energy or fuel to continue and maintain form for the duration of the exercise…this is an important element to consider in your own workouts or group fitness classes. Make sure you are never feeling pain or too much discomfort because you most likely are sacrificing proper form. Never be afraid to ask the instructor for some hands on corrections or feedback…before, during or after class!
20/20/20 incorporates two twenty minute segments of cardio followed by a final twenty minutes of sculpt. It gives the instructor the opportunity to really individualize the class to their desire. So I chose Kickboxing, Athletic Conditioning and Body Sculpt. Other classes I have taught step, boxing, zumba, plyometrics and cardio dance party for the cardio part and sculpt I have done core, Pilates and sculpt with a focus such as lower or upper body.
We always begin with a low-impact warmup, and spinal rotation to warm up the back.
Kickboxing Combo: If you’re an instructor you will understand the lingo, feel free to use in your cardio kickboxing class!
Jab Jab Cross, 2 Jumping Jacks
Power Bag Shuffle (to the R to begin)
2 Hitch Kicks forward
2 Back Kicks
Jump Rope, switch to other side
(Transition right into other side–connecting R and L)
Circuit workout: 5 stations with 5 people at each station (60 seconds at each station, 15 seconds to transition)
1.)Round 1: Cone Drills; Round 2: Heismann, Jump cone to cone
2.)Round 1: Burpees; Round 2: Ladder Drills
3.)Round 1: Suicides; Round 2: Frogger Jumps…basically leap to the cone as far as possible, both legs starting and landing together. Land softly bending knees trying to be quiet so your knees don’t get too much impact.
4.)Round 1: Jump Rope; Round 2: Power Jacks, similar to power squats
5.)Round 1: Wall Sits; Round 2: Plie Squats with Med Ball
End with a Relay Race: Sprint to cones, 10 burpees, run back. Winner gets water first!
Sculpt (Grab heavy Body Bar, mat, resistance band)
1.) Bicep curls with bar, bring right hand to center of bar, left hand resting on side of bar to increase tension. Play with counts, up for 3 down 1.
2.) Serve the platter out and in. Remember breath, exhaling as you push out.
3.) Upward Rows, think about kissing your body on the way up, add a squat here.
4.) Change this to upward row, push out on top and lower for two. Change directions.
5.) Lunges with bar on shouders
6.) Tricep Pilates pushups on ground
7.) Regular Push ups (give modifications)
8.) Skull crushers to work triceps again
9.) Pilates half roll back isometric hold
10.) Stand up, bands for shoulders
11.) Outer legs with bands, step on band and step R and L
12.) Inner thighs lying on mat, use bar to add tension
13.) End with crunches, and back extensions.
and of course make sure you are keeping up with the challenge of the week, no sugar!!!!!!
With such an intense workout…seriously I’m so sore from teaching it…make sure you are having a healthy dinner to give your muscles the needed nutrients to recover and grow stronger and leaner!
Happy Eating and Exercising!
P.S. I just want to have a shout out to all of my readers. You guys are seriously fantastic. Yesterday the blog reached over 5,000 views which to me seems incredible. Please remember to “Like” my facebook page here and tell your friends too!!! You can now be the motivation to others to lead a more balanced and healthy life! Good luck 🙂