Friday Night Frenzy
Time: 60 minutes
1 minute per outside station, 1 minute per inside exercise moving between outside/to inside without a break. Rest after every 2 sets (1 set equals 1 set on the inside plus 1 set on the outside).
5 minute general warm up finishing with 2 x 10 secs sprints on the spot.
Split the class into 2, half doing stations on outside, half doing exercises in the middle swapping every minute.
Outside Station examples:
- Medicine Ball V sit
- Push Up variations (standard, shoulder tap, spiderman)
- Kettle Bell Swings
- Seated Russian Twists
- Tricep Dips
- Bird Dog or Sea Turtle
- Resistance Band Lateral Raises
- Wall Sit with Bicep Curls
- Upright Rows
- Shadow Boxing (with light Dumbells)
Inside Exercises examples:
- Prisoner Lunges
- Mountain Climbers
- Squat Thrusts
- Squat Jumps
- Body Builders
- Lunge Jumps
- Sprint on the spot
- Crab Walks (press up position, two steps to the left, two steps to the right).
Tabata (20/10 seconds protocol for 4 minutes) using Star Jumps (Power Jacks) and Press Up.
Cool Down and Stretches
About the workout designer, Cliff Holding
Cliff Holding is a PT working in Edinburgh, UK. He is also a GP (Doctor) Referral PT and Cardiac Rehabilitation Instructor.
At the other end of the spectrum he also teaches Bootcamp and Metafit (Metabolic Conditioning) Classes. Cliff can be found at edinburghfitness.co.uk
Image: The U.S. Army
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