WEEK 3 WORKOUT OVERVIEW
I want you to complete either last week's group dynamic warm-up or the modified dynamic warm-up exercises prior to beginning the workout.
As you already know, the dynamic warm-up is a mini-workout and will get
your heart pumpin' and muscles workin'! As a group this week, we performed each drill for the length of the aerobics
room and then jogged back, which is a little different than what we did last week:
Group Dynamic Warm-Up:
1. High knee walk/jog back
2. High knee skip/jog back
3. Zombie walk/jog back
4. Butt kickers/jog back
5. Overhead lunge walk/jog back
6. Drop lunges
If you have to warm-up using the treadmill or elliptical, complete at
least five minutes and then follow with a set of overhead lunge walks and drop lunges to stretch out your legs.
Similar to last week, there are three tri-set Revolutions in the workout.
Each set lasts 45 seconds and you will move from one exercise to the next without resting. Complete four go-rounds of
the first tri-set before moving on to the second Revolution. Complete four go-rounds of the second tri-set as well,
then finish up with two to three go-rounds of Revolution #3.
Tri-Set Revolution #1: 45 sec each
a. 2-Cone Lateral Shuffle & Touch
b. Single-Leg Cone Reach
c. Stability Ball Plank + Movement (cirlces, side-to-side, up-down)
Tri-Set Revolution #2: 45 sec each
a. Jumping Jacks
b. "Sarah Special" - Staggered Bent-Over One Arm Row + Hip Hinge
c. Cross-Body One Arm Dumbbell Shoulder Extension
Tri-Set Revolution #3: 45 sec each
a. Jump Rope
b. Alternating-Arm Dumbbell Chest Press on Stability Ball
c. Side Plank with Rotational Crunch
