Boot camp intervals

Equipment: stop watch (optional), 2 benches, dumbbells, jump ropes (optional)

Each interval is 2 minutes, 1 minute for each move and is repeated 3 times each. Start with benches side by side, vertical and about 2 feet apart.

#1

• Quickly, step on on off off the benches. When you step down you are between the benches. Kinda like a tire run but with steps. Move this to the end of the benches then do high knees, turn around to face the back of the room and the benches and repeat football moves.
• Wall sits alternate lifting one leg at at time for 20 seconds.

#2

• Jump rope, both feet, one foot alternate or whatever
• Wall push-ups

#3

• Change benches so they are end to end and make a straight line, still vertical. With both feet together, jump over the bench and back (side to side) moving toward the front. When you get to the end, turn around and go back. MODIFACTION: Jump onto the bench and then off the other side.
• Squats alternating front and side raises, single arm

#4

• While straddling the step, do high knees all the way to the end and keep the high knees while turning around and going the other direction.
• Bent over rows

#5

• Quick toes. Quickly tap toes on and off the end of the bench
• Tricep dips of the end of the bench

#6

• High knees staying on the floor, away from step
• Bicep curls

#7

• Jumping jacks
• Sit on the end of the bench and pull knees to chest for abs

Special thanks to Mandy

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