Amy's Boot Camp

Participants work in groups of 4-5. Every member must have a bench with 3 risers under each end and one set of heavy weights (10-12 pounds). Benches are set up horizontally, end to end.

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This segments in this class are timed in a pyramid fashion.

• 4 Minutes cardio - To break up the monotony I do 4 exercises for one minute each - squat thrust, fast walk around perimeter, jumping jacks (varying the arms) and run the perimeter. (if you have a large class you may want to have the front row do squat thrusts while the back row walks the perimeter then have them switch after one minute and so on)
• 3 Minutes toning - sit on the step and rest the bicep against the inner thigh and do isolated bicep curls, 1 minute each arm then hold the weight overhead and do overhead tricep presses for 1 minute.
• 3 Minutes cardio - everyone does a basic on their step, the first person in line sprints around the benches to the front of the room and runs around a cone, face the same direction the entire time so you actually run past the cone then backpedal around it then run back to their step, once they get past the cone the next person runs

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• 2 Minutes toning - deadlift with upper back. Legs stay straight, slight bend in knee, bend over with arms extended toward floor (1), pull elbows back (2,3) then stand up (4)
• 2 Minutes cardio - shuffle and hop - stand behind benches facing the side of the room, shuffle from their bench to the next row or the back of the room, on each 'end' they must touch both hands to the ground with their butts down, after 4 shuffles they must do 4 vertical hops starting and ending with their hands on the floor (like a frog leap only vertical)
• 1 Minute toning - shoulders, upright row and overhead presses
• 2 Minute cardio - jump rope. I don't actually use a rope because I think it slows down a lot of the uncoordinated ones, we just 'pretend' we have a rope and jump alternating heels, two foot hop, side to side and front and back
• 1 Minute toning - shoulders, side raises and shoulder rolls
• 3 Minute cardio - everyone does a basic on their step, the first person runs around the steps to the front, they run to the far cone then back pedal to other cone, then run back to their bench. As soon as they complete the back pedal the next person goes.

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• 2 Minute toning - the steps are moved and made into incline benches, one weight is held overhead with each end in a hand for overhead tricep presses
• 4 Minute cardio - do 4 exercises for one minute each - step ups (lunge onto bench, lift the opposite knee, lunge off, step down), power skip the perimeter, fast walk and squats (start on top, squat right 1-2-3, step on top, squat left 1-2-3. (if you have a large class you may want to have the front row do squat thrust while the back row walks the perimeter then have them switch after one minute and so on)
• 3 Minute toning - change step to an incline bench and do chest presses.

Finish off with abs

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