Renegade Bootcamp

18 Nov

Balance Exercise Balls 7-3-09 1

I’m just calling it that because I’m using dumbbells, stability ball, medicine ball, maybe some bands. Here’s the plan:

20/10 – 1 min rest followed by 50/10 Circuit:

  1. Dumbbell Deadlifts
  2. Pushups
  3. Lunge and OH Press
  4. Table with Opposite Toe Touch
  5. Dumbbell Reverse and Forward Lunge (R, then L)
  6. Standing Mountain Climbers with light weight
  7. Goblet Sumo Squats
  8. Dumbbell Swings
  9. Side to Side Burpees
  10. V-ups/V-outs

Repeat 2x:

  • Medicine Ball OH Squat x 12
  • Stability Ball Chest Fly x 12
  • Stability Ball Skull Crushers x 12
  • Weighted wipers x 4
  • 5 seconds Fast Feet to 1 Reach Jump x 6

Suicides with Star Jacks — add 3 each time (3-6-9-12-15-18) (maybe in the big gym in which case we’ll do 9-12-15 then a resisted run across and back with bands?)

ABS: 2 Rounds, 30 sec/ea

  • plank feet on ball
  • plank with knees to elbow feet on ball
  • feet on ball, roll in and out
  • side plank L
  • pike, legs straight
  • push ups on medicine ball
  • crunches on ball with DB overhead, R then L
  • side plank R
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