I went for an intense one hour workout today and took the Mad Abs and Dirty 30 classes at Pure Vida Club. In Mad Abs, the instructor Jamie used a step, mat, and gliders for the 30 minute class. After a quick warm up we hit it hard working abs. My favorite move started in the plank position with hands on the step. From there we went down on our right forearm and then left and back up to regular plank position. Then in plank position picked up right leg, took it out to the side four times and then did the same on the left. Then combined the moves going down on forearms, then up, the legs one at a time out to side.
Next was Dirty 30 with Tim. He had us do a tough sequence today. We had a step, mat, weight, and rubber band. We started the sequence doing 10 reps and worked down to doing 1 rep. So you do each exercise 10 times, then 9 times, then 8, on down to one rep of each. Here's the sequence:
Push ups - military style preferred form.
Cross Over Lunges - step one foot in front of the other but at an angle as if you are in a curtsy position, lunge then stand with feet parallel. Do number of reps on each side.
Burpees - Plank, jump feet to hands, then jump up reaching hands to ceiling, returning back to plank
TGU (Turkish Get Ups) - I did these with 5 pound weights. Start on your back with one arm up to ceiling with weight in hand. Use the other hand to help you sit up, then stand up, all while keeping the weight high reaching up to the ceiling, then go back to start position in the reverse of how you got up. Split the number of reps between both arms.
Band Row - stand on band, lean forward, the push arms back.
Inch Worm - start in a plank position and walk feet up to hands then back out. This was the hardest one for me.
Jumps on and off step
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