Manic Monday

6 May

Just a little fun-day! 3 classes today

Beginner Bootcamp:
warm up with high knees/jacks/butt kicks/basketball jumps/high knees – this is all low impact unless people decide to go higher

60 Sec work/15 sec rest, repeat 2x:
curtsey lunge + bicep curl
squat with db swing
dophin plank
surrender lunges + tricep extension overhead

Finisher:
squats (10)
triceps (20)
butt kick (30)
jacks (40)
crunches (50)
high knees (40)
bird dog (30)
plank (:20)
push ups (10)

Tabata:
1. Jacks/skiers/mt climb/tuck jumps x2
2. push ups/mt climbers
3. jump squats/jump lunges
4. dolphin plank/plank jacks
5. burpees/jacks
6. dips/crab crawl

afternoon Bootcamp: Theme is PLYO CARDIO
warm up: front kicks/power jacks/repeater knees/power jacks/globe jumps/burpees/plank jacks/spider plank

1. 60/15 x2
jacks – box jumps – high knees – mt climbers – up and overs

2. 20/10 x2
side to side jumps – rope – for/back jumps – squat jumps – skaters – box jumps

3. box jumps (50) — 24-36″ step
plyo jumps (50) — 12-24″ step
hurdle jumps (50) — 30″ step
on and offs (50) — 6″ step (fast)

4. Frankensteins arms cross chest height (:30)
run in place (:30)
jacks (20)
high knees (:30)
butt kicks (:30)
jump squat (5)
front kicks (10)
mt climbers (:30)
burpees (5)

5. Abs:
crunches (20)
toes up (30)
leg lowers (5)
russian twist (30)
plank (:30)
side planks (:30)

This is exactly how I feel every day.

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