So far, these are the "stations" I've come up with (thanks in no small part to Rose's training logs):
|Exercise||Body Part Worked||Equipment needed|
|Dumbbell halo||Upper back, triceps, chest||Heavy dumbbell (8,10,12,15)|
|Waiter's carry w/walking lunges across gym||Upper body, lower body||Space, 2 x heavy dumbbell|
|Cobra||Back, hamstrings, glutes||Mat|
|Medicine ball slam||Upper body||Heavy medicine ball, mat|
|Skull crushers (or "supine tricep extensions")||Triceps||2 x Medium dummbbells (5,8,10)|
|Russian twists w/medicine ball, on stability ball||Core||Medicine ball, stability ball|
|Back flies on stability ball||Back, core||2 x medium dumbbells, stability ball|
|Squat curls||Upper body, lower body||2 x heavy weights|
|Body bar skiers (these were fun 2 weeks ago)||Everything||2 x body bars|
|Single leg squats - right only||Quads, glutes||None or light/medium weights|
|Single leg squats - left only||Quads, glutes||None or light/medium weights|
And then a rest station in there too.
I'm thinking we go through that 4 times total, which gives 12 minutes for warmup/cooldown/extra abs if desired. Maybe we'll only make it through 3 times, I dunno.
In other news, it was a productive weekend. Yesterday I got the second coat of paint up on the front of the house...YAY! I couldn't get a pic this morning because the light made it look like I'd missed spots, but here's an American Gothic style one from last week with just one coat:
However, right now I'm at 29 Star points...11 away from level 3, which is one step closer to possibly becoming an Master Instructor someday. Boston Balance is in a couple of weeks as well, and I just impulse bought myself 14 more star points' worth of classes. So by the end of the year I'm going to be a level 3 instructor...which rocks.
I'm also debating making it my new year's goal to be a certified personal trainer by the end of January. It depends a little bit on whether I'm going to need to keep taking classes in the spring, but fingers crossed I don't think that's going to be a necessity. The more cool things I see available (TRX, CrossFit, etc) in the fitness realm, the more time/money I wish I had to devote to getting certified and acting on this stuff. If I had a sugar daddy (or momma, I'm not picky) who'd pay for school for the next 3 years for me, I'd probably be less careful about where/how I spend my money. That said, certification now is sort of an investment in the future...these kinds of things could be helping me pay for school. We'll see.
Anyway, now that I've completely derailed this post, I need to go make some signs for the circuits for tonight. w00t!