beginner bootcamp & tabata

26 Aug

beginner bootcamp: no one liked the workout i did last week. evidently partner workouts give people anxiety. so we won’t be doing that.

brief warm up: high knee marches, hamstring curls + arms up flutter, jog in place, jacks, standing leg lift, shoulder raise, arms up and back

45/15 one round:

1. squat to parallel — modify squat to a chair

2. overhead press

3. db row palms up, hinge at hips

4. push ups — modified as needed

5. shuffle 3x each way

6. hollow man

7. squat hold with forward press

8. lateral raise

9. hollow man chest press

10. high knees

11. plank

12. hammer curls

13. hollow man chest flyes

14. one arm row

15. other arm row

16. burpee – modified as needed; mt climbers or jacks, etc if necessary

17. crunches, legs at 90

18. upright row

19. skull crushers

20. side lunge jumps tap floor

stretch and get ready for

TABATA!!!!!

  1. warm up: warrior 2 lunges / squats with knee lift
  2. upper: tricep kick and dips / divebomber push ups
  3. cardio: squat jacks / skaters with punch
  4. lower: plie squats with bicep hold / oh press with squat abduction
  5. cardio: heel clicker squats / heismans
  6. abs: woodchoppers / oblique crunch with bicycle legs

 

 

 

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  1. sick day | onlyhalfcrazy - September 15, 2013

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