Killah Circuit Training
Tuesday, January 18, 2011
Hubby and I went back to circuit training class on 1/14. The instructor remembered us and welcomed us back. He gave us an intro to this week's exercises and then it was time to crank the music and get on with it.
We did the following exercises for 1 minute with a 1 minute rest for 1 circuit, took a 5 minute rest, and did the circuit again:
* Medicine ball alternating push-ups
* Box jumps
* Russian twist w/ medicine ball
* Ship rope
* Step-up jumps
* Lower ab raises
* Kettlebell squats
* Seated row
Box jumps, ship rope, and seated row were familiar exercises. I still felt more confident with the seated row and somewhat uncoordinated with the box jumps and ship rope, but some improvement over our first week.
The medicine ball alternating push-ups: Start in push-up position on the floor with a weighted ball under left hand. Perform push-up, then roll ball over to opposite hand. Place right hand on ball and perform push-up. Repeat for 1 minute.
Russian twist: Start in seated position on floor with knees bent and heels pressed into floor. Hold medicine ball in both hands (I used 6 lbs). Twist torso to the left, touching ball to the floor; twist torso to the right, touching ball to the floor. Repeat for 1 minute.
Step-up jumps: Start with right foot on sturdy 15" stool and left foot on the floor. Pushing off with right foot, jump over stoolto the right landing with left foot on stool and right foot on the floor. Repeat for 1 minute.
Lower ab raises: Lay on the floor on your back with legs extended. Position a medicine ball on the floor to the right of your feet. Keeping both feetand knees together, raise both legs over the ball and touch feet to the floor. Raise both legs over the ball to the left and touch feet to the floor. Repeat for 30 seconds, then place each foot to the outside of the ball and bring both feet up over the ball and touch feet together. Lower feet back to the floor. Repeat for 30 seconds.
Kettlebell squats: Using desired weight, stand in squat position with back straight and lower kettlebell to the floor. Return to standing position and repeat for 1 minute.
I definitely felt more drained after this week's class, but less nauseous from how intense the workout was.
Can't wait to see what this Friday brings!!!!!