On the Ropes – 9/19/13

Fitness Ropes – 9/19/13 (to register, go to the Upcoming Classes link above)

Workout alternates between three states: ropes, bodyweight exercise and rest (rest state only in the beg/int class tonite) – if working in pairs on a rope, you may start in either of the work states. 

 

Beginner/Intermediate Class

Warmup – Progressive Calisthenics

Format 20/20/20  X 4 Rounds.  Rest 1 minute between rounds

Side Plank Single Wave | Plank Hold | Rest

Side Plank Single Wave (other side) | Plank Hold | Rest

Seated Low Speed Wave | Total Body Extension | Rest

Claps | Alternating Reverse Lunge | Rest

Cooldown – Sun Salutation Sequence

Advanced Class

Warmup – Progressive Calisthenics

Format 30/30  X 4 Rounds.  Rest 2 minutes between circuits

Side Plank Single Wave | Plank Hold

Side Plank Single Wave (other side) | Plank Hold

Seated Low Speed Wave | Total Body Extension

Claps | Alternating Reverse Lunge

Cooldown – Sun Salutation Series

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