This workout is a complete blast, high energy and exhausting. Use one block at a time, or 4, or 7, or as many as you like. I do all 7 in a one hour workout and my class are on the floor.
Each block is completed as is, without rest. 1 minute rest between each block. You can extend the rest if you prefer. i.e block 1 – your class do 2 burpees and straight into 5 sets of 30 second power sprints on the step (you can use the floor and just do high knee sprints), after the 5th sprint, straight into 4 burpees and so on until the end of the block. After the block 1 minute rest and then start block 2.
The exercise increases in number as the power CV decreases.
I find it works best to print the workout out for each class member or write it up on the board! They can do the block at their own pace and catch up in the rest period and then start each block together.
Equipment needed: Step and BB or alternative in brackets for no step just your body.
Block 1
2 burpee
CV Power. 30 secs power run on step (or high knee floor sprints) x 5:10 secs rest
4 burpee
CV Power. 30 secs power run on step x 4:10 secs rest
6 burpee
CV Power. 30 secs power run on step x 3:10 secs rest
8 burpee
CV Power. 30 secs power run on step x 2:10 secs rest
10 burpee
CV Power. 30 secs power run on step x 1
Block 2
2 press up
30 secs step straddle jumps (or star jumps cross) x 5:10 secs rest
4 press up
30 secs step straddle jumps x 4:10 secs rest
6 press up
30 secs step straddle jumps x 3:10 secs rest
8 press up
30 secs step straddle jumps x 5210 secs rest
10 press up
30 secs step straddle jumps x 1
Block 3
2 sit up to bb press
30 secs over the top (or floor side to side skates) x 5:10 secs rest
4 sit up to bb press
30 secs over the top (or floor side to side skates) x 5:10 secs rest
6 sit up to bb press
30 secs over the top (or floor side to side skates) x 5:10 secs rest
8 situp to bb press
30 secs over the top (or floor side to side skates) x 5:10 secs rest
10 situp to bb press
30 secs over the top (or floor side to side skates) x 5:10 secs rest
Block 4
1 rotational plank (each side)
30 seconds deep lunge off step to power knee on step (or floor lunge to power knee drive) x 5:10 secs rest
2 rotational plank
30 seconds deep lunge off step to power knee on step x 4:10 secs rest
4 rotational plank
30 seconds deep lunge off step to power knee on step x 3:10 secs rest
5 rotational plank
30 seconds deep lunge off step to power knee on step x 2:10 secs rest
Block 5
2 reverse curl
30 secs step jump burpees (or floor frog burpees) x 5:10 secs rest
4 reverse curl
30 secs step burpees x 4:10 secs rest
6 reverse curl
30 secs step burpees x 3:10 secs rest
8 reverse curl
30 secs step burpees x 2:10 secs rest
10 reverse curl
30 secs step burpees x 1
Block 6
2 bb shoulder press
30 secs suicide (side sprints 5metres there and back) sprints x 5:10 secs rest
4 bb shoulder press
30 secs suicide (side sprints 5metres there and back) sprints x 4:10 secs rest
6 bb shoulder press
30 secs suicide (side sprints 5metres there and back) sprints x 3:10 secs rest
8 bb shoulder press
30 secs suicide (side sprints 5metres there and back) sprints x 2:10 secs rest
10 bb shoulder press
30 secs suicide (side sprints 5metres there and back) sprints x 1
Block 7
2 clean to press
30 secs power step (or floor quick feet power skips) toe touches x 5:10 secs rest
4 clean to press
30 secs power step (or floor) toe touches x 4:10 secs rest
6 clean to press
30 secs power step (or floor) toe touches x 3:10 secs rest
8 clean to press
30 secs power step (or floor) toe touches x 2:10 secs rest
10 clean to press
30 secs power step (or floor) toe touches x 1
ouch!!!!!