Tuesday Bootcamp

20 Aug

Upper body day! 

mobility warm up: crescent lunge hold, unweighted bar overhead squats, bar up and over, inchworms, plank, dips

  • 15 overhead press (goal: 35-45lbs with the bar)
  • 5 push ups
  • 5 pull ups / body rows / resistance band pull downs
  • 15 mt climbers (L+R=1)
  • repeat 2x

cardio intervals – no rest, as fast as you can go — i might do this 30 sec on for 5 min instead of reps

  • 30 fast feet jogs
  • 30 butt kick
  • 30 jacks
  • 10 tuck jumps
  • 1 min jump rope
  • repeat 2x
  • 15 db thrusters
  • 15 lat raises
  • 15 reverse flyes
  • 60 jump rope (60 revolutions)
  • repeat 4x
  • 5 push ups
  • 5 pull ups / body rows / band pull downs
  • 5 full sit ups
  • 15 mt climbers (L+R=1)
  • repeat 4x
  • 15 db bent row
  • 15 band seated row (seated, legs extended, band around feet and pull back towards belly)
  • 15 plate jackknives (feet on plate, slide feet up towards hands; modify: bend knees and slide feet in)
  • 15 burpees (or appropriate modification)
  • repeat 2x
  • 25 oblique crunches R/L
  • 25 side plank dips R/L
  • 25 side v-ups R/L
  • 25 bicycles slow
  • 25 bicycles fast

Stretch

depending on the crowd, i might do some outdoor running. like some hills.

I’m sorry – wait, I’m not really sorry — this is funny.

 

 

Advertisements

2 Responses to “Tuesday Bootcamp”

  1. perrec2016 August 20, 2013 at 3:56 am #

    Hey thanks for throwing me on your Blog, Ill be sure to return the favor.

Trackbacks/Pingbacks

  1. beginner bootcamp & tabata | onlyhalfcrazy - August 26, 2013

    […] Tuesday Bootcamp (onlyhalfcrazy.wordpress.com) […]

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: