001. First post!

Hey everyone :)

I'm sorry I don't have the time or energy for a proper first post, but it's 3:32 AM so bear with me. I just wanted to say that I did my coach, Fran's, birthday workout for the second time just now and it kicked my butt even more than it did the first time! The workout is in metabolic pairing style--one strength exercise + one cardio exercise, 30 seconds-ish each, repeated 3 times--and it's a reeeal calorie burner and a reeeal fat blaster! I figured I needed it after my wrap tonight =P

Here's the workout (approximately 35 mins total running time, including W/U and C/D):


**WARMUP** - make sure you take time to do a thorough warmup!

Pair 1
a. Dumbbell squats - 6-12 reps, depending on heaviness of DBs. 6-8 if going heavy, 10-12 if going lighter; heavy is preferred. 1-2 second squat down, quick movement up. Go immediately to...

b. 15 burpees. There are a lot of different kinds of burpees, but the one recommended--because it's the hardest--is the jump-knee tuck burpee. It sounds really complicated, but it's simple when you put the segments together: jump up, touching your knees to your hands at about waist height, then squat down to touch the floor with your hands, jump so your feet are out behind you in plank position, jump to bring them back into your hands, and stand up. (To make these even harder than they are--when you're in plank, do a pushup, and then instead of standing up, do a vertical jump.)

Rest for 75 seconds then repeat the pair two more times for a total of 3 rounds of Pair #1. Rest 75 seconds after the last set of burpees then move on to...

Pair 2
a. Squat with overhead press (aka dumbbell thrusters). 1-2 second squat down, stand back up quickly while simultaneously pressing dumbbells overhead. As heavy as you can safely handle, targeting 6-10 reps. Go immediately into...

b. Plank runs. Start in plank position (up position of a push-up), then "run" with your feet by bringing your knees up to your chest and your feet to about your waist. Do 40 total, 20 per leg.

Rest for 75 seconds then repeat the pair two more times for a total of 3 rounds of Pair #2. Rest 75 seconds after the last set of plank runs, then move on to...

Pair 3
a. Sumo squats. 12-15 reps. Wide stance, toes pointing outward to make it easier on the knees. Again, as heavy as you can. 1-2 second squat down, then quick upward motion. Go immediately to...

b. 30 seconds of Plyo Lunges/Mary Katherines. Start in a deep lunge position, with one leg forward and one leg back. Put your arms up in the air, the way a ref would when signaling a touchdown in football. Jump up in the air and scissor the legs such that when you land, your legs are reversed. Repeat rapidly. You can see what they look like by YouTube-ing "alternating lunge jumps" or "Leap & Kick: lunge jump". Only difference between us and them: we'll be going really fast and with your hands in the air. If this seems too complicated, do 15 burpees instead.

Rest for 75 seconds then repeat the pair two more times for a total of 3 rounds of Pair #3.



...and then it's cooldown time! Make sure you take adequate time to cooldown and stretch.



I'll be doing a proper "first" entry soon. Thanks for stopping by!
~Coach Jillian (butterflyx17 in WOWY)