Thursday + I need a new playlist

24 Jan

Tomorrow is bootcamp day. Yahoo! I’m thinking of incorporating the various workout machines – treadmill, rowing, bike while we do other circuits (including using the sandbag!). Here goes:

After warm up, we’ll go straight into this:

Partner Stations — I’m thinking that the stations will be 2 min? with 20 sec rest? then 1-2 min to switch stations?

1. a: Rowing machine

b: RUN on treadmill

2. a: sandbag bench press

b: break dance push ups

3. a:  spider drags + burpee (leave out the elbow plank part and just drag the db [since we have no kb] when you jump out into plank

b: squat and reach [on floor since we don’t have bosu . . . ]

4. Partners will complete 10 reps and continue to switch throughout the 2 min

a: partner pistol squat (10 per leg) [Stand 2 feet from partner, facing each other. Hold each other’s wrists. Lift and extend opposite legs. Support one another and lower into one-legged squat]

b: partner tricep dips (10 reps and switch) [One person stays in tabletop. The other turns away from partner and squats in front, placing hands on partner’s thighs, fingers forward. Standing partner walks feet away from body and lowers until triceps are parallel to ground]

5. a: cycle sprint

b: cycle uphill climb

We’ll see how long this all takes — I can throw in some fillers if we need and here’s the finisher:

  • 50 crunches
  • 15 push ups
  • 1 min plank
  • 30 sec side plank
  • 1 min bridge
  • 15 push ups
  • 30 sec side plank other side
  • 50 crunches
  • 1 min plank
  • 2 min bridge
  • 50 crunches

 

PS — I need a new playlist! Any suggestions?

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