This week’s workout is a little rough…but fun!  It should take you 45-55 minutes to complete.  There are 10 exercises.  Do 10 repetitions of each exercise, then 15 of each, then 20 of each, then 15 of each, and finally 10 of each.  That’s why we call it: 10-15-20-15-10  You can count your first round of 10 as your warm-up, just use s little lighter weights.

1. Gate Swings: Starting with your feet together, jump out to a squat (in 2nd position for you ballerinas :), then jump back to feet together.

2. Weighted Sumo Squats: Grab some weights, bags of flour, children, or any other heavy item you’ve got on hand.  Hold the weights in front of your chest, or place a weighted bar across your shoulders.  Legs are slightly wider apart than a regular squat and toes point outwards a little (not full turn-out dancers, just 25 degrees or so).  Bend your knees to a low squat, preferably so that your elbows tap your knees. [Read more…]