Phase 1: Warm Up
This "warm up" could be considered a workout on it's own! It starts out simple enough with jogging in place and jumping jacks, but quickly increases in intensity to Heismans and Mummy Kicks. That may not seem difficult, but you do three rounds (that are 3 minutes 30 seconds each), pushing yourself faster and harder each time.
Phase 2: Stretching
I absolutely love stretching! I love the way it feels when tight, stiff muscles relax and stretch out. I take my time and enjoy a long, slow stretch. Shawn T does a very brief stretching routine that I don't particularly enjoy because it doesn't allow me enough time to feel like I've stretched properly (but maybe that's just my martial arts background talking).
Phase 3: Workout Set 1
Just like the warm up, you perform three reps of five workouts starting with Suicide Drills and progressing to Ski Jumps. I got a little overzealous yesterday after my Fit Test and went for a two mile brisk walk and aggravated my shins. I the first rep with the group, but the last two I had to do some modifications because my shins were really starting to hurt. I stopped all the jumping and hopping that the group was doing and modified the exercises.
- Suicide Drills - I was able to do these just fine.
- Powder Squats - I modified to just regular squats and tried to keep up with Shawn's pace.
- Mountain Climbers - I was modified to jogging in place and punching at the ceiling.
- Ski Jumps - I kept my feet about 4-6 inches apart and powered up with my legs while throwing my arms down and back - almost like a row.
After the third rep, Shawn tacked on a few extra exercises: Switch Feet (couldn't do these) and Football Sprints (did all but the set and sprint parts).
Phase 4: Workout Set 2
- Basketball Jumps - My shins were still aching, so I did the squatting and "shooting," but no jumping.
- Level 1 Drills - I did modified push-ups from my knees but instead of running it out, standing up, and back down, I just held a full plank until the next set of push-ups.
- Ski Abs - Wasn't able to do these, so I just held a full plank as long as I could.
Shawn tacked on Jabs, Cross Jacks, Uppercuts, and Attack exercises here. At this point, my youngest daughter had had enough of me doing Mickey Mouskercises (what my oldest calls my workouts) and demanded that I hold her. I finished as best as I could with a 1 1/2 year old on my hip.
Phase 5: Cool Down
This is another short stretching secession, but you will discover tight muscles you didn't even know you had. My first stretches were actually deeper than the cool down stretches! When Shawn says "peace out," it is such a relief because the last 45 minutes of torture is over!
My Advice
Please be careful when doing these workouts. Hypoglycemia runs in my family and I occasionally have problems with my blood sugar (though I've never been officially diagnosed). While I do not recommend eating right before starting a video, you should definitely eat something small about an hour before - a granola bar, a piece of whole grain bread, anything "complex" to keep your blood sugar more stable.
I also have naturally low blood pressure. So low that my blood pressure is high if I hit 110/70 and I usually have about 100/60. This causes me to have dizzy spells if I stand up too fast and let me tell you, all the ups and downs of these workouts can definitely set the room spinning for me. I tend not to worry so much about checking my heart rate because of this. However, if you have high blood pressure, I would definitely recommend checking your heart rate and making sure you stay in your recommended beats per minute range. There are several smartphone apps for this, or you could get a heart rate monitor that you wear. A simple Google search will pull up tons of options.
See you Friday!
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