Thursday workout

7 Nov

Today is a bootcamp day! I took it pretty easy yesterday and while I am not 100% I think it’s time for a tough workout. So, without further ado, here’s the plan: 

Warm up: 

lunges front, side, back 30 sec each R, then L, then combo 

jog in place – butt kick – jog – high knee – jog – jacks – jog – jump rope @30 each

Circuit 1: 60/15 x1 — heavy db

  • heavy db high pull swing
  • burpee sprawls (belly to the ground, push up, jump up)
  • x body mt climbers
  • side to side slalom burpees (feet stay together, jump back, L, R, then up)
  • db side to side lunges
  • double burpees (2 push ups/2 jumps)
  • stability ball jack knife or knees to chest
  • grasshopper burpees (kick opp leg under arm from plank)
  • alt db rows
  • speed burpee (fast as you can!)

Rest

Circuit 2: 50/15×1

  • speed prisoner squat
  • skaters
  • wall up (5)/ burpee (1) (walk up and down wall 5x, do 1 burpee, repeat)
  • bear crawl / push up (3-6-9) (bear crawl 3 steps, 3 push ups, back to start, repeat 6 steps, 6 push, etc)
  • DB thrusters (heavy)
  • sit up and alt punch (light)
  • windmills up and over end of step
  • x squat — jump forward wide, jump back narrow

Circuit 3: 40/15 x1

  • plyo step ups — tricep dips — squat pulse up and overs
  • push ups — plank — oh press
  • biceps — alt double rows — squat abduction
  • with stability ball: crunches — obliques — bridge roll ins

Circuit 4: Tabata butt and gut

  1. scorpion (feet on stability ball, kick R leg under L and switch) / wedding move with heavy db
  2. elbow plank oblique twist / bridge kicks

Now to work on a new playlist. 

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