I had to miss this class, but it's one we've done before. In fact, I can tell you exactly when we did it before: Feb 24, 2011. This one was a Dirty 30 work out, so it was basically an ab work out with some burpees and lunges thrown in for good measure.
Your core and your back are closely related, so don't let your legs slam down on the ground for any of the exercises; your back tends to dislike that. Otherwise, it's just business as usual.
Warm Up
30 seconds each of
- Jumping Jacks
- Pushups
- Running in Place
- Simulated Jump Rope
- High Knees
WoD
- Dirty 30
3 rounds of:- 30 sit ups
- 30 elbows-to-knees
- 30 V-Ups
- 30 burpees
- 30 lunges (rt/lft = 1)
- Dirty 30
3 rounds of:- 30 sit ups
- 30 elbows-to-knees
- 30 V-Ups
Exercises
- Sit Ups
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Come up all the way, but don't pull your neck forward or bend over as you do so. That releases the contraction of your ab muscles, so gives you less of a work out.
- Elbows-to-Knees
Lie on your back, and touch your right elbow to your left knee. Then alternate, touching your left elbow to your right knee. As you’re doing that, do bicycle kicks (i.e., kick out with the leg that’s not touching your elbow). You have to touch both elbows to both knees for a single rep.
Scale down: Leave out the bicycle kicks.
- V-ups
Lie on your back, putting our hands parallel to the ground "above" your head (if you were standing, they’d be directly over your head). Lift your legs off the ground and bring your torso up at the same time to touch your toes. In essence, your body makes a "V" shape. Go back to lying on your back to finish the rep. Be careful about slamming your legs into the ground when you finish the rep, that can hurt your lower back. Some people call these "jack knives," if that helps at all.
Scale down: Bend your knees as your bring your lower body up. You only have to touch your knees this way
- Burpees
It's a 5 step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position, 3) do a push up, 4) jump back to the squatting position, 5) come up from squatting and jump 2 inches off the ground. Once it starts to feel normal to do this motion, you can start to make it a smoother motion by essentially dropping down into a push up position, rather than squatting and then kicking out your feet. It requires a little bit less energy, but it also requires more coordination and muscle memory.
Scale down: Step back into the push up instead of jumping. Same goes for when you go back to the squatting position (step 4); step forward instead of jumping.
- Lunges
From a standing position, bring one leg forward in a straight line, and then bend your knees so that both your knees are bent at 90 degrees. The back knee should be close to the ground, and your front knee should be directly over your front foot (otherwise you're putting undue stress on your knees). One cue that can help some folks is to treat your lunge like you're going straight up and down with your back leg. Your knees don't quite have to touch the ground (you might get burns/scrapes that way), but come as close as you can to that. If you need extra support, you can use your hands to push up off of your lead leg. You'll have to repeat the motion with the other leg coming forward for the next rep.
This time around, you have to bring both legs forward one time in order to get credit for a rep (or, "right/left = 1" for short)
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