Tuesday, March 23, 2010

Sweat 1-2 Breakdown

Now that I'm doing all of the level 1-2 (except the Ab Ripper), I thought I would give a brief description of the program.  You can find this at many other places on the internet, so I won't go into too much detail.

Stretch (4-5 minutes)

     Basic neck, shoulder, chest, back, quad, hamstring, calf stretches

Power Yoga (4-5 minutes)
     Plank, Up Dog, Down Dog
     Plank, Up Dog, Down Dog, Runner's Pose R
     Plank, Up Dog, Down Dog, Runner's Pose L
     Plank, Up Dog, Down Dog, Crescent R
     Plank, Up Dog, Down Dog, Crescent L
     Plank, Up Dog, Down Dog, Warrior R
     Plank, Up Dog, Down Dog, Warrior L
     Plank, Up Dog, Down Dog

Knee Ups  (each for 30 seconds)
     Front
     Out
     Cross
     Repeat the above once more

Jacks (each for 30 seconds)
     Jumping Jacks
     Jog in Place
     Run Lunges
     Repeat the above once more

X Work (each for 30 seconds)
     Lateral X-Work
     Fast Feet
     Cross Hops
     Repeat the above once more

Break - Water/Towl 30 seconds

Kicking (each for 30 seconds)
     Front Kick Right
     Front Kick Left
     Knee Thrust Right
     Knee Thrust Left
     Side Kick Right
     Side Kick Left
     Repeat the above once more

Punching (each for 30 seconds)
     Left Jab/Right Cross
     Right Jab/Left Cross
     Left Hook/Right Uppercut
     Right Hook/Left Uppercut
     Body Blows
     Repeat the above once more

Cool Down (2-3 minutes)
     Just walking around, moving limbs, cooling down after all that!!

Stretch (2-3 minutes)
     Same as the first time, just to loosen everything up after all that work!!

Ab Ripper 100
     10 crunches in 10 positions = 100 crunches!!
     Crunch
     Oblique Right
     Oblique Left
     Elbows to Knees
     Supermans
     Leg Lifts
     Leg Pull-Ins
     Hip Rockers
     Bicycle Kicks
     Whole Body Crunch

So I don't have to repeat all this, the Sweat 3-4 is the same, except where it reads, "Repeat the above once more", replace with "Repeat the above twice more!".  The Ab Ripper 100 also becomes the Ab Ripper 200.  I'll leave it to your imagination what that means!

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