Boot Camp 7

This is an hour class. For music, I put together my own CDs on iTunes, and with the exception of warm-up music, I keep the entire CD around 130-135 BPM so that when we get to the weight sections, the music works with it.

Enjoy! This one kicked their butts today :) Let me know how it works for you!

Warm-Up: (10 minutes)

1 Push-up, 1 jack, 2 push-ups, 2 jacks, etc-up to 10, then back down from 10.

Stretches

Set 1: (12 Minutes)

A.
1 minute: jog around the room.
1 minute: moguls
1 minute: jog around the room.
1 minute: moguls
1 minute: mountain climbers

B. Biceps: curls- 1 minute

Repeat both sections

Set 2: (12 minutes)

A. 4 groups-1 group on each wall of the room.: 1. jacks 2. high knees 3. squat jumps 4. run length of room 4 times. Rotate clockwise

B. Triceps: kick-backs/overhead extensions- 1 minute

Repeat both sections

Set 3: (10 minutes)

A. Partners: 1. wall sit 2. lunge down and back: switch up when the partner doing the lunges gets back-4 minutes

B. Shoulders: front and side raises- 1 minute.

Repeat both sections

Set 4: (5 minute)

A. 5 x 5's: Fast squat, slow squat, squat jumps, power squats, squat hold 5 seconds-2x

B. Back: Bent over rows- 1 minute

Repeat both sections

Abs

Cool Down

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