'Jan 2018: Watching this 7 years later, I would never program for group training in this manner today...BUT...this stuff worked for me back then. I was able to explain clearly and effectively AND my ladies loved the workouts. So...yes, I did make things more complicated for myself, but it\'s all a learning process so it\'s all good! Annndddd...I sure do say \"y\'all\" and \"okay\" a lot!!!!!! Kinda like T-Pain but with a Texas flair...LOL Makin\' it happen! This is how I do things! Original plan was completely changed due to a change of venue, but I think this turned out better! 14 ladies = 14 stations. They rocked it! Blog post regarding this workout: http://fitprosarah.wordpress.com/2011/01/12/this-is-how-i-do-it-pt-ii/ http://www.rippeleffectfitness.net Thursday 1/6/2011 14-Station Mega-Circuit Workout: 1. Dynamic Warm-Up 2. Mega-Circuit: 30/20 interval; 2 rounds Kettlebell: Level 1 = Sumo Deadlift; Level 2 = 2A Swing; Level 3 = 1A Swing Lateral Squat: Level 1 = Bodyweight; Level 2 = DB; Level 3 = DB Arms-Extended Front Hold Medicine Ball: Level 1 = Woodchop; Level 2 = Slam; Level 3 = L/R Slam BOSU: Level 1 = Hi Plank Hold; Level 2 = Hi Plank L/R Tilt; Level 3 = Pushup; Level 4 = L/R Tilt Pushup Single-Leg Contra-Lateral Anterior Reach (L): Level 1 = Knee Depth; Level 2 = Cone Depth; Level 3 = Floor Depth Single-Leg Contra-Lateral Anterior Reach (R): as above DB Punches: Level 1 = Slow; Level 2 = Medium; Level 3 = Fast Split Squat (L): Level 1 = Bodyweight; Level 2 = Arms Overhead; Level 3 = DB Overhead Hold Split Squat (R): as above Mountain Climbers: Level 1 = Basic; Level 2 = Slider Single-Leg; Level 3 = Slider Alt-Leg; Level 4 = Slider Bilateral Kettlebell 1A Row (L): Level 1 = Staggered-Stance Contra-Lateral Supported; Level 2 = Unsupported Kettlebell 1A Row (R): as above Jump Rope: Level 1 = \"Fake\"; Level 2 = Basic Jump Rope; Level 3 = \"Sprint\" Jump Rope Slider Leg Curl: Level 1 = Eccentric; Level 2 = Full Range 3. Floor Work & Stretching'
Tags: fitness , loss , weight , core , personal , fat , trainer , rouge , Effect , kettlebell , jump rope , bootcamp , circuit , Dumbbell , Camp , Sarah , mountain climber , Boot , swing , bosu , baton , Rippel , rippel effect fitness
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