My gift to you: “The Accumulator”
Posted by Keri on December 27, 2010 · 6 Comments
When I am on vacation, I usually use the opportunity to go and check out other instructor’s classes. Since there are no classes going on at my facility this week, and I didn’t feel like paying $20 to drop in at the ladies only gym, I decided to make the short trek across my driveway and kick my own ass this morning.
With a long run scheduled tomorrow I decided there is no better time to do “The Accumulator”. I use this workout every forth or fifth week in my Body Camp class and almost always receive a bit of hate mail. It is a full body, bang for your buck, 54 minute, 72 set session, that can be done anywhere using little or no equipment. So better late than never, here is my Christmas gift to you..
The Accumulator
Each exercise is done for 30 seconds with a 15 second rest break between exercises.
Round 1: Side to side squats, jumping jacks, alternating right and left leg lunges, bicycle crunches
Round 2: Side to side squats, jumping jacks, alternating right and left leg lunges, bicycle crunches, plank
Round 3: Side to side squats, jumping jacks, alternating right and left leg lunges, bicycle crunches, plank, leap frogs
Round 4: Side to side squats, jumping jacks, alternating right and left leg lunges, bicycle crunches, plank, leap frogs, tricep dips
Round 5: Side to side squats, jumping jacks, alternating right and left leg lunges, bicycle crunches, plank, leap frogs, tricep dips, side to side shuffle
Round 6: Side to side squats, jumping jacks, alternating right and left leg lunges, bicycle crunches, plank, leap frogs, tricep dips, side to side shuffle, push-ups
Round 7: Side to side squats, jumping jacks, alternating right and left leg lunges, bicycle crunches, plank, leap frogs, tricep dips, side to side shuffle, push-ups, burpees
Round 8: Round 7: Side to side squats, jumping jacks, alternating right and left leg lunges, bicycle crunches, plank, leap frogs, tricep dips, side to side shuffle, push-ups, burpees, high knees
Round 9: Round 7: Side to side squats, jumping jacks, alternating right and left leg lunges, bicycle crunches, plank, leap frogs, tricep dips, side to side shuffle, push-ups, burpees, high knees, participant’s choice from previous 11 exercises
I incorporated free weights from the third round on, adding an overhead press to the side to side squats, frontal and lateral raises to the alternating leg lunges, and held a 10lb weight overhead in the side to side shuffles. Bicycle crunches were performed from a tabletop position (oooo the burn), I added a jump to my leap frogs and to my burpees and although my push-ups were done from my knees, they were Pilates style.
So what was my exercise of choice…burpees, what can I say, I am a glutton for punishment!
How are you staying active over the holidays?
Hi Kerry,
This sounds great, what could I do instead of lunges and jumping jacks as the front part of my foot is still quite sore. ie. can’t stand with weight on the ball of my foot. Would leg raises and and squats do the same thing?
Need to get back into the rhythm soon…..
Instead of lunges try step ups (use a step bench, stairs or anything that height), or if you have a resistance tube substitute leg presses. An alternate exercise for jumping jacks would be step touches, or grapevine, make sure that you incorporate your arms to bring your heart rate up.
Hi Keri,
Just reading this now … how does one do a bicycle crutch?
Thanks
Gisele
Hey Gisele,
Set-up: on your back, tabletop position (knees over hips), hands behind head, open elbows, lift shoulders off the mat.
Action: take right elbow/shoulder towards left hip/knee in the same motion extend right leg, try and keep left leg in table top position and then back to centre, repeat left elbow/shoulder to right knee/hip and extend left leg while keeping left leg in table top position.
Move slowly, maintain focus and form, keep lower back on the mat, abs pulled in and up, exhale on the lift/twist motion and inhale back to centre.