Two times the fun!

12 Sep

Double bootcamp day tomorrow! yea! I think i’ll probably do the same workout in both — but one has an additional butt and gut. i might leave the afternoon class inside and just repeat a circuit as well if it’s 4000 degrees outside

Warm up — the usual, 30 sec per exercise repeat 2x or so

Circuit 1: Biceps & Triceps 45 sec/no rest light to med db

  • bicep curl
  • top 1/3
  • bottom 1/3
  • hold middle 10 seconds
  • alt curls
  • waiters
  • side bicep curls
  • tricep kick backs
  • 10 sec pulse
  • alt kickback
  • skull crushers
  • oh to waist (supine)
  • alt crush
  • both arm crush

Circuit 2: Cardio

100 jacks – 75 mt climbers – 50 jump rope – 25 jump squat

Circuit 3: 30/30 x3 heavy db

  • lateral step and press (in wide squat step and press forward from shoulders)
  • one leg two arm row
  • switch jumps + oh press
  • db chop + rev lunge
  • one leg/other leg/both leg fast teasers

Circuit 4: running 1 mile OR repeat #2

Circuit 5: repeat #1

Circuit 6: Optional/use if not running outside 45/15×1

  • prisoner squats
  • push ups
  • alt lunges
  • jacks
  • jump squats
  • spider plank
  • power jacks
  • spider push up
  • squat to calf raise, arms oh
  • cross body mt climber (slow)

Finisher: 45/15×3

3 tuck jump burpee

Butt & Gut 15 min — 30-45 sec/each

  • lunge R, lift leg straight up on return
  • repeat L
  • squat + abduction R
  • repeat L
  • sumo squat
  • 4 count squat
  • static lunge
  • kneeling leg lift
  • kneeling knee to nose
  • fire hydrant
  • leg circles
  • plank – out out in in
  • donkey kongs
  • starfish
  • side v crunch
  • plank twists
  • elbow plank

****Updated to say: I can’t do the same workout twice in one day. I can’t even do the same workout twice in one year. So pm bootcamp might look more like this OMG I JUST DELETED THE WORKOUT I TYPED so here’s an attempt at a recreation:

warm up: 30 sec ea jacks — power jacks – front kicks – back kicks – repeat then dynamic stretching

#1:

  • burpees + push up  x8
  • dolphin planks x8
  • Starfish side plank 30 sec
  • Moutain climbers x8
  • Spider pushups x8
  • Plank jack x8
  • repeat 6 reps, 4 reps, 8 reps

#2:

  • jump rope 50x – lunges to end of room – 5 push ups, back and repeat
  • jump rope 30x – squat walk to end of room – 5 squat thrusts, back and repeat
  • jump rope 15x – db plate drag to end of room – 5 pike press – back and repeat

#3:

  • shoulder press/wide arm push ups alt 8 reps  3x
  • hindu squats/stomp lunge alt 8 reps 4x
  • tabata alt lunges 20/push ups 10 4 rounds

#4: 30 sec ea no rest

  • power jacks – log jumps – high knees – straddle jumps – fast feet – repeat to knee taps to repeater knees to squats

#5: 30 sec ea 10 sec rest

  • side squat R – box jumps center – side squat L – box jumps center – repeat
  • split squat R (+tri oh) – split L (+up row) – repeat 2x
  • coffee grinder feet on step

#6: finisher & abs

45/15 x3 forward jump burpee + tuck jump

elbow planks  — side planks – v sits – kneeling leg lifts and fire hydrants

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