Tuesday legs day

2 Dec

Bootcamp Tuesday will be a legs day. I’m thinking cardio Wed and upper body (biceps/triceps? shoulders/back?) Thurs

So — here’s the plan:

warm up: 30 sec or so each move x2

  • jacks – power jacks – squats- jump squats – alt lunges – plyo step ups

Circuit 1: 5 min

  • steps will be set up across the room in increasing height — no risers, 1 riser, 2 risers, 3 – 4 – 5 i think that might be all and then back down so 10 steps total. we’ll all start at one end and box jump across the room, slow lunge back. Drill continues for 5 min

Circuit 2: 5 min or as long as it takes to do 30 sec per step

  • everyone gets a step (if more than 10 ppl we’ll just have that many steps out) — 30 sec plyo step ups start with R leg/30 sec squats/repeat L leg — move a step and repeat — Drill continues for 5 min –> we’ll change it up, sometimes plyo step ups, sometimes box jumps, some squat to box jump, oh and my fav sit to squat jump along with split squats, etc

Circuit 3: upper body circuit –> with db – bicep curls 3 min vary

Abs: sit on step — knee in and outs 1 min

Circuit 4: repeater knees — go through each step so another 5 min

Circuit 5: upper body — triceps

Abs: plank for 1 min – side planks 30 sec/side

Circuit 6: 5 min –> jacks on floor – jacks on step 1 min switch lead leg after 30 sec. go through each step

Circuit 7: upper body — lat raises with band and flyes (cross band in front and pull back)

Abs: sit on step — russian twists

Circuit 8:

  • w/ medium db: 30 sec lunge R — 30 sec lunge L — 10 jump squats — repeat
  •  w/ plate — 30 sec wall sit — 30 sec squat to box jump — 10x jump lunges — repeat
  • 30 sec stomp R — 30 sec stomp L — 30 sec plate switches — repeat

***If there is still time ***

In groups of 3: (running group is timer)

plank                                      dolphin plank                                   squat hold

squats                                    alt warrior 3                                       turbo lunge

run out and back 2x          high knees out and back 2x            bear crawl out/crab walk back

abs and stretch and done!

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