Thursday Bootcamp

21 Aug

Legs day!

warm up: jog – butt kick – high knees – squat x3 – crescent lunge hold 30 sec/leg – side lunges – add calf stretch – arm circles

Circuit 1: Deadlegs x3

20 prisoner squats

20 jump lunges

20 x squat — jump narrow (back) to wide (forward)

20 180 squat jump

20 bridges — on heels

1 min wall sit — make sure 90/90, arms out

 

Circuit 2: cardio x4

20 jacks

10 burpees

20 jacks

10 mt climbers

20 jacks

10 high knees

20 jacks

10 skaters — touch floor

 

Circuit 3: slow motion x4

10 second low lunge hold

15 lunge tap

15 reverse lunge kick

repeat other leg

15 prisoner squat jumps

 

Circuit 4: cardio x4 ***

10 mb slams or tuck jumps

10 snatch (5/arm)

10 mb burpees

10 bicycle crunches

 

Circuit 5: glutes x4

10 reverse lunges with heavy db

10 forward lunges with heavy db

10 single straight leg deadlift

10 stomps

repeat other leg

 

Circuit 6: abs x4

20 rock climbers (knee to elbow in plank)

20 figure 8 ball pass (crunch up and pass ball over/under legs)

20 reverse crunch — option cross ankle over knee

20 ball crunch — pass ball under legs

***we might go outside and do a little run with some lunges up and down the hill

Check out our new wall art:

20130821-144713.jpg

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