1000 Reps!

This is a favourite in my fitness classes I teach (it's a love hate thing!)... No rest...keep moving and REPEAT each section twice!

Warmup as always with the Chopper

• Squats single leg (1 leg on a chair behind you) 25 each leg
• Swimmer Pull 25 (Standing 1 arm up, 1 down, switch)
• Hinged Swimmer Pull 25 ( hinge over to do swimmer)
• Around the world lunge (lunge forward, lunge to the side, lunge back, repeat same leg) 25 per leg
• W Pull 25 (Standing with weight at your sides, pull them up into a W)
• T Pull 25 (standing with weights, bring arms up & out to a T)
• Single leg hinge w/ knee tuck 25 per leg
• Plank Walkout 10
• Plank Jacks 15
• Lunge bottom up 12 per leg (start on floor, lift up into a lunge, then back to FLOOR)
• Lying Straight arm pullover 25 (heavier weight held in both hands or 2 smaller weights – straight arms go all the way overhead to floor, then pull up over chest)
• Bridge – single leg lift & lower 15 each leg
• Legs up and circle 15 each way
• ½ rollback 25 (seated, rollback part way, roll back up)
• Hip Sway 25 each way (on your back, sway legs from side to side – options are feet on the floor OR in table top OR legs straight up)
• Ball Jacknife 15 (plank position with feet on the ball, tuck knees into chest, then extend back out)
• Pushups 15
• Alternate arm & Leg lift 15 (face down, alternate lifting opposite limbs)
• Standing Alternate arm & Leg lift 15 (same as above BUT standing, try not to Arch the back!)