Girl with one eye

9 Nov

Classes on Monday:

Beginner Bootcamp

  • march in place 30 sec march wide 30 sec
  • bench march 30 sec switch lead, wide legs 30 sec
  • march lift knee r 30 sec, L 30 sec
  • repeater knee 30 sec r/l
  • bench stair runs 30 sec, hold squat 20 sec, repeat L
  • bench run  30 sec, squat pulses 20 sec, repeat L
  • bench run  30 sec, 16 squats, repeat L
  • band bicep curls slow
  • alt cross body bicep curls
  • alt band curls fast
  • crunch — feet on floor, 90, straight up
  • shuffles/skaters 30 sec 2x
  • lat raise / front raise with band
  • plank variations

 if time: 

  • jacks + front kicks
  • alt lunges foot on bench then pulse R/L
  • flyes with band
  • standing ab twists

Tabata

warm up — burpee add on 4 min

  1. Medicine Ball Switch Pushups / Jumping Lunge
  2. Medicine Ball Slams / Burpees
  3. Medicine Ball windmills / Double tuck jumps 
  4. Medicine Ball Lateral Hops (lateral squat jump with mb oh) / Plank Jacks
  5. plank feet on ball / hands on ball / side plank hold ballImage
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