It was the time for Jose's (Jose Seminario) Friday CRAZE Session... I cant explain howmuch I love this class... One hour of TOTAL INSANITY!!!! Absolutely love it...
So as usual we did Warm up for 20 mins with fast pace full body and core exersices
Part 1 - (2,4,6,8)- Start with 2 reps from each exercise, then 4,6, and 8 then take a 1 min break before moving to the next set of exercises
JUMP SQUAT
Pushup Jacks (same as fit test). Pushups, but raised to the next level. This exercise is pretty much impossible to do unless you can already do a regular pushup. It can’t be performed using the modified bent knee pushup position, unless you want crushed knee caps. You start off in the plank position with your feet together. As you lower your body, you simultaneously move your feet apart by 18-24 inches. As you push your body up, you will simultaneously bring your feet back together again.
BURPEES
Power Jacks (Same thing as Squat Jacks). We’ve all done jumping jacks. This exercise turns up the intensity level by making you land into the squat position at the end of each repetition. Doesn’t sound like much of a difference, but your gluts and quads will be screaming for mercy at the end of the session
Part 2 - After the 1 min rest you do 20 second of the following each excercises
Wide Feet football Sprints (20 Seconds) You run in place as your legs are spread out and you are almost in a squat position. Your feet are pumping as fast as possible, and your arms are raised as if you are blocking an imaginary person.
High Knees (20 Seconds) Almost the same thing as running in place, but you’re bringing your knees above your hips with each step. The raising gets the lower abdominals in play
Suicide Drills (20 Seconds) You sidestep to the right as fast as possible, touching the floor with one hand after 3-4 steps. Alternate to the left. This exercise activates your core as you touch the floor and raise your body.
Switch Kicks (20 Seconds for each leg)You perform this exercise standing up. You alternatively kick each leg to your front as high as you can. The key is not to stop between each kick. Meaning, at least one leg should be in the air at any given moment, and the supporting leg should be moving off the ground prior to the kicking leg returning to the floor. This exercise works your legs and lower abdominals.
Now start again with with Jump Squats... Do the same routine (Part 1 + Part 2) for 3 rounds. ..
Part 3 - Abs (20 each for 3 rounds)
- Lay down, Raise your legs hold the weight (8lb Dumbbell) and reach the upper body towards the toes
- Keep the upper body 45 degrees from the flow, keep the legs up 45 degrees as well and do side twists with the dumbbell(8 lbs)
- Stay on the plank position and transfer the dumbbell from one side to another with minimal hip movements
Strench well and warm down - You will LOVE this workout... It's crazy yet so satisfying :-) Enjoy the weekend!!!
So as usual we did Warm up for 20 mins with fast pace full body and core exersices
Part 1 - (2,4,6,8)- Start with 2 reps from each exercise, then 4,6, and 8 then take a 1 min break before moving to the next set of exercises
JUMP SQUAT
Pushup Jacks (same as fit test). Pushups, but raised to the next level. This exercise is pretty much impossible to do unless you can already do a regular pushup. It can’t be performed using the modified bent knee pushup position, unless you want crushed knee caps. You start off in the plank position with your feet together. As you lower your body, you simultaneously move your feet apart by 18-24 inches. As you push your body up, you will simultaneously bring your feet back together again. BURPEES
Power Jacks (Same thing as Squat Jacks). We’ve all done jumping jacks. This exercise turns up the intensity level by making you land into the squat position at the end of each repetition. Doesn’t sound like much of a difference, but your gluts and quads will be screaming for mercy at the end of the session
********************************1 min Rest****************************************
Wide Feet football Sprints (20 Seconds) You run in place as your legs are spread out and you are almost in a squat position. Your feet are pumping as fast as possible, and your arms are raised as if you are blocking an imaginary person.
High Knees (20 Seconds) Almost the same thing as running in place, but you’re bringing your knees above your hips with each step. The raising gets the lower abdominals in play
Suicide Drills (20 Seconds) You sidestep to the right as fast as possible, touching the floor with one hand after 3-4 steps. Alternate to the left. This exercise activates your core as you touch the floor and raise your body.
Switch Kicks (20 Seconds for each leg)You perform this exercise standing up. You alternatively kick each leg to your front as high as you can. The key is not to stop between each kick. Meaning, at least one leg should be in the air at any given moment, and the supporting leg should be moving off the ground prior to the kicking leg returning to the floor. This exercise works your legs and lower abdominals.
Now start again with with Jump Squats... Do the same routine (Part 1 + Part 2) for 3 rounds. ..
Part 3 - Abs (20 each for 3 rounds)
- Lay down, Raise your legs hold the weight (8lb Dumbbell) and reach the upper body towards the toes
- Keep the upper body 45 degrees from the flow, keep the legs up 45 degrees as well and do side twists with the dumbbell(8 lbs)
- Stay on the plank position and transfer the dumbbell from one side to another with minimal hip movements
Strench well and warm down - You will LOVE this workout... It's crazy yet so satisfying :-) Enjoy the weekend!!!
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