You need a workout?... I got ya covered! :)

This post is dedicated to my girl, Misty!

Of course I made a special birthday workout for Misty!  That's me on the left.  Misty on the right!

For those of you who don't know me, I teach Krav Maga Bag Classes at Krav Maga Worldwide... we are talking one hour of hardcore, intense, dripping sweat amazingness.  I will have you punching and kicking heavy bags then doing burpees then lunges, situps, squats... then back to another fight combo on the bag then jump rope, more squats, more situps... the list goes on... oh man and that's just a small sliver of what this class entails!  If you've taken my class, you know this is no joke.

Misty is one of my hardcore veterans!  She always comes in with a great attitude and works so hard!  I absolutely love having her in class!  So today I get this message from her saying how she misses KHo Bag Class so much and that she's bummed because she has this shoulder injury and can't make it in for the next 2 months per her physical therapist!  BUMMER!  Uggghhhh... injuries are the worst!  I know the feeling and being out for 2 months already sounds awful!  I completely sympathize.  (I've had my share of injuries so I know how much this sucks)  I thought the sweetest thing was when she told me that she started looking up pictures of my finishers aka torture boards to find workouts to do.  I forgot to mention that I usually dedicate the last 10 minutes of my class to a crazy finisher!  If you do CrossFit, just imagine a full-on WOD after you've just sweated your ass off for 50 minutes.  Yes, I'm a little insane but in a great way of course! :)  I swear I think I'm going to scare my students away with my ridiculous finishers but nope... they keep coming back and it kinda blows my mind! LOL  Anyways, Misty asked if I could recommend any workouts or circuits for her that don't involve her upper body.  Well of course I'm gonna help this girl out!

Misty inspired me to write this post to help "broken people" (those were her words, not mine) like her so they can get their workout in too.  Here are a few workouts I thought of for her.  You all can do this at home.  These workouts focus more on lower body since she can't use her shoulder.  I'll be happy to write up some upper body workouts if you message me.  :) 

Workout 1: (in less than 15 minutes, you should feel spent!)
3 rounds:
30 sec High Knees
30 sec Running in place kicking butt with heels
30 sec Lunges alternating legs (Jumping if you want more of a challenge)
Rest 1 min then...
3 rounds:
30 sec Jumping Jacks
30 sec Situps
30 sec Squats
Rest 1 min then...
3 rounds:
30 sec Box Step Ups (you can use a bench or chair)
30 sec Bicycles
30 sec Wall Sits

Workout 2: (each 2 min AMRAP should be a sprint... go balls to the wall because you get a minute rest after each one)
2 min AMRAP (as many rounds as possible):
5 Squats w/ Jump
10 Situps
Rest 1 min then...
2 min AMRAP:
5 Lunges (each side)
10 Bicycles (each side)
Rest 1 min then...
2 min AMRAP:
5 V-ups
10 Squats
Rest 1 min then...
2 min AMRAP
5 Lunges with Jump (each side)
10 Accordian Situps

Workout 3: (This one you definitely want to push but pace yourself.  Just keep moving for 8 min.  Do not stop!)
8 min AMRAP
10 Box Jumps or Box Step Ups
10 Situps
15 Squats
15 Bicycles (each side)
20 Lunges

Okay, I hope you enjoy these workouts.  I figured I would post a few of the finishers I've done in class in case you want to do some of these on your own too!  Enjoy, have fun, and sweat baby sweat!!!