Urban Warrior freebie today- this is what we did

Wow wow wow is all I can say about the attitude of the folks who came out today for the freebie Urban Warrior class today.

The format of the class today was:

5 sets of stairs: 5 flights up and down alternating one running up and one squat jumping up

2 Tabata circuits which was brand new for almost everyone who came and they kicked ass!

1st circuit was squat jump switches with burpies
2nd circuit was renegade rows with running knee tucks

Then we moved to a power yoga posture AKA super man for the glute medius and scapular muscles holding each side for 1 minute each set so that their butts and scapular muscles were wide awake and firing.

Next section I split the class in half: group one did eccentric pull ups (8 - 12 reps each set) and stability ball pikes alternating with stability ball lateral toe taps

After this we partnered up and did lower ab leg lifts holding our partners' ankle with a nice strong exhale to really get the lower abs firing. It sure did the trick for everyone because everyone really felt their lower abs fire up. Great stuff.

Next came another power yoga move: side plank twists with a push up between.

Finally we finished with an energy (AKA burn out) 3 minute set of flash dance running with random calls for burpies, squat jumps, split squat jumps, stars.

The chill out section involves some serious myofascial release with rollers focusing on the IT bands and the grissle in the hips. Some deep breathing and relaxation over th roller. Then we did some standing myofascial stretching for the hip flexors, glutes and hamstrings.

Everyone felt like a million bucks after. It's amazing what we were able to pack into 75 minutes. So efficient and rewarding for everyone including me. We even had a token male who totally fit in.

Sometimes high intensity training can give you the feeling of a long meditation clearing your mind and not leaving any room for anything else but what has to be done right in the moment. And today we were able to also focus on structural balance and waking up dormant muscles.

Thanks for coming out everyone!!!

No pain no jane!