Dynamic Power Workout

I was pretty sore from my Buns and Guns workout last night but I had a class to teach this morning!  Dynamic Power was great! I loved it and felt most comfortable teaching this than anything else I've done so far! (Be sure to read down to the bottom about a cool thing God did last night!)

We used the Dynamax 6lb ball and the Dynamax loop and Dynamax Resistance bands.

This is what my workout looked like today:

Warm Up:

Grab a Ball and hold at chest while you walk around the room quickly. Add: push ball up and out from chest while walking. 3 mins

Go to the end of the room- Throw ball from chest-run to get it and throw again- 3 mins

Drop Ball in your spot-Hold Plank on the ball Position 30 secs

Stand up-Figure 8 in front of you with Ball 30 seconds

Halo over head in a squat with the ball 30 secs

Repeat

Jump up with ball over head, drop ball on ground, jump over ball in the front, squat down, jump back- 15

WOODCHOP W/PIVOT-touch ground-hit right then chop up (pay attention to knee and ball-same direction!) (15 )

Repeat other leg

Partner Work:

Back to back pass: pass the ball side to side (oblique work)

15 to each side

Dyna Bands and Dyna Loop

Jack with bands under feet

Tricep press back

Bicep curl

(15 of this set)

Lawnmower-pull up while stepping on part of the tube- in Lunge- 15 each side

This looks exactly like it sounds-like you are pulling a lawn mower cord to get it started!

Dyna Loop-Lat Pull down (Looks like sling Shot)-hold one arm out diagonally  and pull other arm towards your chest like you want to sling a rock.

Lateral Walk with loop around ankles-15 paces to each side

External Rotation with loop-hold both hands at mid tummy- rotate one arm out-hold elbow in-control the motion (15 each side)

 

That 30 minutes went by WAY too fast!  We were dripping by the time we were done.   

I LOVE functional fitness...I think I've said that before!  What's the point of doing a bicep curl if you are going to pull your back out getting groceries out of the car...we need strength for every day life!  I am SO glad that we started teaching these classes!!!

On a side note:  I was very excited last night!  I got to share my testimony of my life change over the last year and half to about eleven women in my Buns and Guns class.  I ended up getting to chat on the side after class with two women. One was down and discouraged and God used me to encourage her.  It was just a reminder of how God uses you right where you are for His purposes!