The Dirty 30

I had two classes I wanted to try at Pura Vida Club today:  Mad Abs and Dirty 30.  We'll I got to the noon Mad Abs class about 5 minutes late and it was packed.  So off I went to do my own abs workout of crunches, planks, roll ups, and other ab exercises including the elevated side plank.  

So after abs it was in to Tim's Dirty 30 class.  It's 30 minutes of give it all you got.  


It's a boot camp style  class that's designed to kick your booty!

Here's the series:

Burpes 15 (Push up, jump feet to hands, then jump up reaching hands to ceiling, and back to push up position.)

Lunges 25 each leg (These are three-quarters of the way down with goal of quick, not deep full lunge.)

Weighted squat lift 12 (Using weight plate or weighted ball, squat then bring weight forward to shoulder level.)

Run .25 mile (I used this to push my run at a faster pace but not all out sprint.)

Turkish Get Up 7 each arm (I'd never heard of these before but you start laying down on your back with a 3-10 pound weight, straight arms and weight in line with shoulder. You use other hand to help you sit up, then stand up, all while maintaining the weight high reaching up to ceiling then go back to starting position in the reverse fashion of how you got up.)

Mountain Climbers 50 each leg (Start with straight arm plank position and alternation bringing knees to elbows.  Feet on gliders.)

I got through two rounds. Some of the guys got through three. That's my goal to get to in the Dirty 30.

I have a good feeling I'm going to feel this workout tomorrow.  

I finished out the day with a great 45 minute dog walk.  With temperatures around 60 in Denver in January, I couldn't pass up a nice long walk with my dog.  He was certainly happy too.