hour of power

18 Jul

http://youtu.be/nlB7bkSZmSc

So click that link and you’ll see what i’m in for this weekend. eek. Here’s another link. double eek.

Before that, Bootcamp & Tabata to get through [please note, we are leaving at 5:30 am. have i mentioned how NOT a morning person i am?]

had a request for some inner thigh work so here’s the bootcamp plan —

 

Circuit 1: 45/15

  • alt fly & ball crunch
  • curtsey lunge + bicep curl
  • back kick + oh press
  • pilates push up
  • bench dips, feet on the ball
  • surrenders
  • frog kicks
  • warrior III + tricep kick
  • deadlift
  • one leg hamstring curl on the ball

Circuit 2: 12 min AMRAP

  • 50 jump rope
  • 10 pilates push ups
  • 10 split jumps or jump lunges

Circuit 3: 1-15 ladder

burpees – plie squat with up row

Circuit 4: 1:00/:30 (alternate one move for 1:00, the next for :30, no rest)

squat jacks – side lunges R – squats – jog – burpees – side lunge L – pendulum lunge R – jump rope – plie jump squats – repeater knee R – pendulum lunge L – rope – plie squat jumps – repeater knee L

Circuit 5/finisher: 50/10

  • bridge on ball, move one leg up, down, side
  • squat, swing leg over ball
  • bridge other side
  • squat other side
  • side plank leg lift bottom, top
  • curtsey pulse squat
  • standing dancer swing
  • plies

Circuit 6: Abs

  • 30 ball crunches
  • 20 bicycles
  • 20 toe crunches (ball btwn feet)
  • 20 rev crunch
  • 15 plank dip r
  • 30 crunch
  • 15 plank dip l
  • 40 russian twists
  • 30 bicycles
  • 15 one leg v up
  • 20 rev crunch
  • 15 one leg v up
  • 10 leg lowers

Um, yea, this picture never gets old.

TABATA

  1. warm up — something
  2. breakdance push ups
  3. squats/180 squat jumps
  4. x jumps (plank narrow to wide arms and legs)
  5. lunges/jump lunges
  6. get ups r/l

 

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