Oh yeeeah, I was in my groove this morning.
We started off with 30 minutes on the treadmill:
5 minute warm up - Intensity Low-Moderate: 25% -59% HRR
5 minute SPRINTS - Moderate:Vigorous, Moderate: Very Hard, 30:30
5 minute HILLS - Vigorous:Very Hard, 60%: 84% HRR
5 minute STEADY - Moderate: 40-50% HRR
5 minute HILL- Vigorous:Very Hard, 60%: 84% HRR
5 minute STEADY - COOL DOWN , 40 - 59% HRR
Now for the fun part, I know my clients loved me for this one, but it worked out great for a small group workout, everyone could work at their own pace, and it worked their entire body, core, upper body, lower body.
1 - Inchworms across the floor, at the center burpees until teammates make it to the center.
2 - Lateral Plank walk across the floor, at end bicycle abs until teammates reach the end
3 - Lateral Plank walk across the floor, at the center hold the plank until the teammates reach you
NOW collapse grab water and we'll stretch.
It was great, it was the 1st time I felt like the whooole team had gotten pushed to their current limits. But, they never quit. They grimmaced, grunted, glared, and cursed. But, they all gave it their full effort. And as a trainer what more can you ask of your team.
GO GOLD TEAM!!! YOU ARE A BEAST!!!
Health and Happiness