Easy ab workout

Make sure to warm up and then begin this easy ab exercise.

1. Deadbug (1min)

2. 1 arm 1 leg crunch (1 min)

• Lay on your back. Elongate your body and loop one arm underneath.  raise the opposite leg and start the crunches.  Make sure to to switch sides.  

3. Plank-up and downs (1 min)

4. Side planks (1 min each side)

5. 6 inches (30 sec X2)

6. Back extensions on Stability Ball (1 min)

7. Reverse Hyperextension on Stability Ball (1 min)


Do this workout routine for 2-3 more sets.

Bill's Boot Camp...Bring it!!!!

All of these exercises are 1 minute each.  Remember this is a Boot Camp class, so it needs to be extremely fast. Equipment needed: dumbbells, body bar, D medicine ball, and jump rope. Make sure you have plenty of room before starting so that you can transfer from exercise to exercise easily.

1.Plie Squat with Calf Raise

2. Jump on step
-Jump up on a step and then step back down...repeat until time is up-
3. T-Push ups with weight

4. Turn and throw (D Medicine Ball)<the squishy kind>

5. Jump rope
6. Run in Place, 180 Jumps
-run fast in place and then jump 180 degrees (keep repeating this action)-
7. Dead lift with body bar

8. Good mornings

9. Scissor kicks

• Do this routine Twice

Indoor Cycling Class: Its for all Levels

A lot of people hear the word SPIN CLASS and run for the hills.  Spin classes have gotten a bad name for themselves.  Most of this is due to the fact that most spin instructors do not know how to bring their clients into the riding experience with them.  I was very fortunate that I was taught and certified by SWINN and have conducted spin classes with different organizations like Oklahoma State University's Colvin Center, Verizon Wireless's Corporate fitness center, and Hertz's Corporate fitness center.  Along with these different work experiences I have done 4 tours in Oklahoma,2 in Colorado, was state mtn bike champion 2003, have done countless criterium races, and have real work experience at a bike shop.  Not every "GREAT" spin instructor needs this kind of background, just the enthusiasm to keep you riding hard.  Below is an example of a spin class I conducted last week at one of my classes.

SpIn AwAy!!!!!

Warm up:

• (Stay Seated) every 30 sec turn the resistance up for 1min30sec after that turn down the resistance every 30 sec for 1min30sec

Lets Get started:

• (Stay Seated) Every 30 sec turn the resistance up for 2min after that turn down the resistance every 30 sec for 2min
• Go to Race Pace (very little resistance)-30sec-1min-
• Turn the Resistance up
• Stand 30 seconds
• Up & Downs 30 seconds
• Seated Sprint 30 seconds
• Do this combo 5 times (this equals 5 resistances turns and 7.5 minutes)-make sure to watch your group participants to adjust to their levels.
• Go to Race Pace (very little resistance)-30sec-1min-
• Turn the Resistance up
• Sit 30sec
• Turn the Resistance up
• Sit 30sec
• Turn the Resistance up
• Sit 30sec
• Turn the Resistance up
• hold for 1min
• Go to Race Pace (very little Resistance)-1min-1:30min-

Burn OUT!!!!

• Turn the Resistance up
• Seated Sprint 30sec
• Standing Sprint 30sec
• Seated/standing regular 1min
• Do this combo 3 times(this equals 3 resistance turns and 6 min)-Make sure to watch your participants to ensure you are Burning them out (or bonking them)
• Race Pace (for the rest of the ride)

Stretching:

• This is up to you, but I usually stretch these muscles after my spin classes.

1. Calf and shin
2. upper and middle back
3. neck and traps
4. lateral flexors, lower back, lats and inner thigh
5. hamstrings 
6. neck 

                                          

Class of the Day: Bottoms Up

Bottoms Up:

• All of these exercises last for 1 minute each

1. Hip Raise with feet on Stability Ball

2. Kettle Bell Swings

3. Speed Skaters

4. Lunge with Dumbbells

5. Goblet Squats

6. Stability Ball Wall Sit

7. Stability Ball Reverse Hip Raise

8. Dumbbell Side Lunge and Touch

9. Band Walks

10. High Kicks


Do this workout routine twice and you have the option to take a break of 30 sec-1 minute before starting the second set.