This is a sample lesson plan of a class I recently taught to a new client earlier this week. It was an 30 minute express workout.
20 Mountain Climbers
10 Lateral Lunges (each side)
*do all of the following exercises twice
10 Squat to Overhead Press (squat + bicep curl + overhead press)
Walking weighted lunges 2 x across the room
10 Ball Slams
Banded Crab walk with Resistant bands 2 x across the room
10 Triceps Dips
15 Ab Crunches
Deltoid stretch (each side)
Triceps Stretch (each side)
Hamstring stretch (each side)
Quad Stretch (each side)
Since I didn’t rehearse the workout ahead of time and also since my new client is a fairly seasoned exerciser who was quite familiar with all the exercises, I did improvise as we went in order to meet her desired time frame of 30 minutes.