Oh, The Monday Aftermath!

TBC (Total Body Conditioning), as it is taught at our gym, is typically a workout that combines muscle/resistance training with high powered cardio intervals.  I love teaching it because I get to be as creative as I want with the format and the exercises while having a ton of tools at my disposal (i.e. – dumb bells, steps, resistance bands, stability balls etc.)  I am not lying when I say that I will use anything and everything in the room if I think we can build a better body using it…even the lint on the floor if necessary.  After pondering and laying out the plan of yesterday’s class, I decided it would be good to send out a warning…

Tab:  "Hey! You might want to make sure that you leave enough time between snack #2 and TBC class."

Chelle:  "egads! Now I'm scared!"

Halfway through the class I did not realize as to how accurate my statement was going to be.  No joke….it was 60 minutes of non-stop energy (very little rest), great music, and calorie busting hard work.  Here is a rundown of what took place:

Overall Description:  4 Rounds/Stages of Circuits, each done 2x through and each with a theme that may look and sound a little familiar
(if you read yesterday’s blog you will know what I mean):

Warm-up

Stage 1:  GOALS: Think about the goal you want to accomplish during this stage

• Dumb bell Chest Press
• Sit-ups – with dumbbells continually pointed up to the ceiling
• Dumb bell Pullovers
• Sit-ups – with dumbbells continually pointed up to the ceiling
• 30 Plank jacks – pretty much a jumping jack in plank position

Stage 2:  COURAGE:  Have the courage to go after your goal

·         Single arm dumb bell squat swings

·         Squats w/ lateral leg lifts

·         Squat thrusts

·         Mountain climbers

·         30s – 1 min Static squat holds

Stage 3:  YOUR BEST: Do your best to get closer to your goal

·         Woodchopper w/ one arm diagonal dumb bell swings

·         Resistance band rows

·         21s – Bicep curls w/ the resistance band
     *7 all the way up & halfway down
     *7 all the way down & half way up
     *7 all the way up & all the way down

·         Bench hops

·         Bench step ups/run ups/jump ups

Stage 4:  CONQUER: ‘Nough Said here!

·         Bench Dips

·         50 Push ups

·         50 Lower half squat pulses

·         30 Butt-ups – You can check this one out here:

o    http://www.bodybuilding.com/exercises/detail/view/name/butt-ups

·         Plank hold – 1min

Stretch

When we were done, the equipment put away, and everyone was gone, Chelle and I shared a couple of looks that could only translated into one conversation (I love that we share a brain and can have conversations without even uttering a sound)….

“Where is the closet garbage can we can puke in?” :D

Which was followed by...”Now that was a great workout!”

And then finally…”But….Who is going to carry us down the stairs to our cars?”  ;)

I have to say…for me, I will have fond thoughts of the queasiness of yesterday every time I go to move and feel the soreness today!  Killer Monday Workout…CHECK!

Bring on Tuesday!