Leg day! and Arm day! and Pilates!

5 Mar

Thursday is going to be a fun day! We have visitors coming into town Wednesday. I have an appointment to get my hair cut Thurs am and then the tentative plan is to go to the gym – do some arms and abs then take the kids for a swim. Then go back (well I will; I don’t know if friend will want to) for bootcamp. If everyone goes, we’ll have to run the kids home before Pilates (2 hour limit at the nursery) and run back. Busy busy. So here’s what I’m thinking for arms and abs:

Screen shot 2013-03-05 at 10.13.23 AM

Bootcamp will focus on lower body!

Warm up: jacks – squat jacks – double squats in in out out – 1 min ea x2

Drill 1: 20/10 3 rounds

  • squat flip (4 pulse, 180 jump)
  • rev lunge with front kick R
  • squat jacks
  • rev lunge with front kick L
  • pulse squat jumps (pulse 4, jump)

Partner Drill: 5 min

  • A: 15 wall ball squats
  • B: Walking lunge (4 steps) to jump squat (4x)

switch and repeat for 5 min

Cardio Drill 1: 30/10

  • side to side hops
  • plank jacks
  • skaters
  • DB lunges
  • punch – jab – kick

Partner Drill 2:

  • 10 pistol squats R (hold wrists)
  • 10 L
  • 20 squats (hold wrists)
  • 20 double jumps (one partner holds plank and jacks, other partner does squat jacks — this is slow; switch)
  • 50 high knee / squat hold (then switch)
  • 10 jump squats — alternating (one jumps while other is squat)

Cardio Drill 2: 30/10

  • High knees
  • squats with alt front kick
  • butt kick
  • goblet squat

Rest

  • high knees
  • DB plié
  • butt kick
  • DB plié hop

Rest

  • high knees
  • DB lunge R
  • butt kicks
  • DB lunge L
    • Rest

      Stability Ball glutes & abs

      • glute lowers with DB (1 min)
      • hamstring work – double bridge, single bridge, roll outs (10 of each)
      • 25 crunches
      • 20 leg lifts (ball between feet)
      • 30 Teasers feet on ball
      • 40 bicycles
      • repeat 3-5x
      • plank to failure
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