Per request

27 Aug

had a request for a hard bootcamp tomorrow with a focus on upper body and cardio. careful what you wish for, folks — here goes:

warm up: @30 sec each

  • butt kicks/jacks x2
  • squats /heismans [step-step-hop] x2
  • rope 2 min

circuit 1: 60 sec – 50 sec – 40 sec – 30 sec – 20 sec – 10 sec with 20 sec between rounds

  • turbo squat
  • high knees
  • burpee
  • jacks
  • rest

circuit 2: upper body/cardio 2 rounds, 30 sec rest between rounds — db = double normal weight (see my # below)

  • 10 hollow man chest press (25lbs)
  • 10 bent over row (25 lbs)
  • 60 jacks
  • 10 weighted dips (25 lbs, db in lap)
  • 10 hammer curl (25 lbs)
  • 60 jacks
  • 10 front raise (10 lbs) [i know; these are my kryptonite]
  • 10 skull crushers (25 lbs)
  • 60 jacks

circuit 3:

  • short run — up and over the bridge pausing for 10 – 20 – 30 – 40 – 50 – 60 reps at each light posts

10 tuck jumps, 20 push ups, 30 wall sit (sec), 40 lunges, 50 squats, 60 single leg deadlift (30 per leg) — run down & back to Y without stopping

circuit 5: finisher & abs!

7 min AMRAP

  • walking lunges across room (short)
  • 30 sec handstand (or walk walk up)

abs: 20 reps each

  • plank with knee to opp shoulder
  • crossfit sit ups
  • slow bicycles
  • straight leg crunch oblique
  • reverse crunces

 

This has me laughing way too much.

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