8-31-15 Roll of the Die

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How To: -Roll the dice and see what number you have rolled. -Multiply that number by 10 and that will be the number of seconds you will perform the exercise. -If you have time remaining in the 60 seconds, perform the ab exercise for that round until the next 60 seconds begins. -Immediately roll the dice again and continue with the next exercise on the list at the start of each 60 seconds. -Once you have completed all exercises in the list, rest for 1 minute. Repeat the circuit 3 times. Exercise List 1. Suitcase Squats (DB) 2. Towel Ham Curls (BW) 3. Foot Fire Up Downs (Cardio) 4. Alternating Reverse Lunges (DB) 5. Pulse Squat (BW) 6. Butt Kick Drops (Cardio) 7. X-band Side to Side Steps (Band) 8. Alternating Donkey Kicks (BW) 9. Mountain Climbers (Cardio) 10. Step Ups (DB) 11. Wall Sit (BW) 12. Split Jump Burpees (Cardio) Ab Exercises (remainder of the 60 second period) Round 1 – Plank Round 2 – Russian Twist Round 3 – Frog Press FINISHER Group will stand in a zig-zag line. The first two people standing “across” from one another will begin standing straight up, while

Transcript of 8-31-15 Roll of the Die

Page 1: 8-31-15 Roll of the Die

How To:-Roll the dice and see what number you have rolled.-Multiply that number by 10 and that will be the number of seconds you will perform the exercise.-If you have time remaining in the 60 seconds, perform the ab exercise for that round until the next 60 seconds begins.-Immediately roll the dice again and continue with the next exercise on the list at the start of each 60 seconds.-Once you have completed all exercises in the list, rest for 1 minute. Repeat the circuit 3 times.Exercise List

1. Suitcase Squats (DB)2. Towel Ham Curls (BW)3. Foot Fire Up Downs (Cardio)4. Alternating Reverse Lunges (DB)5. Pulse Squat (BW)6. Butt Kick Drops (Cardio)7. X-band Side to Side Steps (Band)8. Alternating Donkey Kicks (BW)9. Mountain Climbers (Cardio)10. Step Ups (DB)11. Wall Sit (BW)12. Split Jump Burpees (Cardio)

Ab Exercises (remainder of the 60 second period)

Round 1 – PlankRound 2 – Russian TwistRound 3 – Frog Press

FINISHER

Group will stand in a zig-zag line. The first two people standing “across” from one another will begin standing straight up, while everyone else is in a static squat position. One of the two standing will have a medicine ball and they will pass it to the person “across” from them. The person who just threw the ball will go down into a static squat. Then the person who catches the ball will throw it to the person “across” from them, who will now be standing straight up. So if you are throwing or catching, you stand straight up; otherwise, you must be in a static

Page 2: 8-31-15 Roll of the Die

squat position. We will go down and back up the line and then change to a heavier medicine ball on the next go round.


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