Aerobics
AerobicsThe floor block from a gym class: open hand first, then a light disc. Clips loop where we have one.
Open hand
No plate. This is the warm-up block before the disc comes out.
With a disc
A light plate, usually 2.5 kg to start. Hold it with both hands unless the move says otherwise.
Disc jumping jack
Jumping jack with a plate at the chest
Keep the plate at your chest. The feet jump the same way as this clip.
1 min rounds
Disc squat
Squat with the plate held at the chest
Hold your plate at the chest, the same place as the weight in this clip.
1 min rounds
Disc front raise
Shoulders, plate lifts to shoulder height
1 min rounds
Disc press
Press the plate from the chest to overhead
1 min rounds
Disc twist
Waist turns with the plate at the chest
1 min rounds
Disc side bend
Side bend with the plate overhead
1 min rounds
Disc lunge
Forward lunge, plate at the chest
1 min rounds
Harder
Short bursts after the disc block. Stop a rep early if your form falls apart.
Rope
Needs a rope. Same idea as the other rounds: short work, then rest.