Monday Bootcamp

24 Sep

English: an exercise of upper back

or workout #2

Since I cardio’d it out this am, we’re going to do more strength work this afternoon. Here’s the plan:

Warm up: same as this am

  • 30 sec: jog in place – butt kicks – jacks – high knees
  • 1 min: jump rope
  • repeat 1-2x, no rest between

4 circuits – hopefully will have at least 6 people tonight – if so, we’ll have 2 groups of 3. The way we do pull ups is with the barbell bar. One person on each end, one in the middle doing pull ups (more like body rows at this point but that’s fine). If not enough people (this class is odd – some days, I’ll have 15 people, the next 2) then we will sub in bent over rows with heavy weight. Will probably still have them partner up both for the band rows and for encouragement.

  • 1. 5 push ups – 5 pull ups – 5 sit ups – 15 mt climbers (L+R=1) 5 sets
  • 2. 15 DB rows – 15 band rows – 15 knee tucks – 15 burpees 3 sets
  • 3. 15 thrusters – 15 DB lat raise – 15 rear delt fly – rope (1 min) 3 sets
  • 4. DB biceps (12 reps/12 pulses) – triceps extension (12 reps/12 pulses) – rope (1 min)

We will likely do the first 2 circuits, take it outside and run somewhere between 1/2 – 1 mile and return inside to finish the last 2 circuits

Abs: 3 sets, 30 sec each

  • bicycles
  • x crunch (lay flat, arms overhead open and legs flat and open. crunch lifting R leg and L arm, rep other side)
  • knee tucks
  • plank

Then we stretch. I’ll let you know how it goes.

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One Response to “Monday Bootcamp”

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  1. Tuesday afternoon Bootcamp « onlyhalfcrazy - October 2, 2012

    […] Monday Bootcamp (onlyhalfcrazy.wordpress.com) […]

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