Pushups routine - great for giving the lower body a break in the middle of a class, or as strength work at the beginning or end of a class. This routine contains a bunch of pushups and the sets are broken up by some high intensity ab work and some weighted bench presses.
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Pushups (#9 in kickbox class, #5 in Athletic Drills class, #11 in Step class)
"I like to Move It" by Reel 2 Reel feat. the Mad Stuntman (Pop | 3:43)
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Start in pushup position with medium/heavy weights close by. Participants will switch positions a few times during this routine, moving from pushups to seated position and back.
Encourage participants to try a few pushups during the first set (participants can use knee or toes position.) During subsequent sets of pushups participants will be able to choose between pushups or bench presses.
· Intro "I like to move it..." - slow pushups (4 count down, 4 count up) 1X
· synthesizer - mid-tempo pushups (2 counts down, 2 counts up) 4X
· music stops "all them girls..." - change positions to seated, lean upper body back using abs as support, participants may hold a small yoga ball in their hands (larger 'body' ball will not work)
· "woman you..." - maintaining seated, slightly reclined position, hit the ground on either side with hands or yoga ball. tempo may be too fast to keep up so just keep repeating the side to side movement through this verse
· "woman you nice sweet, energetic" - pick up weights, maintain reclined seated position
· "I like to move it.." - bench press from seated reclined position (2 counts up, 2 counts down) 3X then quickly switch positions for full pushups (those who are not comfortable with pushups may stick with the seated reclined bench press)
· music and sirens - 8X single count pushups or bench press
· "woman you..." - seated reclined side to side
· "woman you nice sweet, energetic" - pick up weights, maintain reclined seated position
· "I like to move it.." - bench press from seated reclined position (2 counts up, 2 counts down) 7X then quickly switch positions for full pushups
· music and sirens - 24X single count pushups or bench press to the end of the song
· music ends "I like to move it" - slow pushups 2X
