Boot Camp 8

This is a [Other] pattern from www.turnstep.com. (pattern 15655)

Here is another class with the format of: Cardio 1 minute. Strength 15 reps. Cardio 1 minute. Strength 15 reps. Cardio 1 minute. Strength 15 reps.

Warm-up
Stretch

Cardio/Strength #1: 1 minute fast feet (football feet)
Push-ups 15x
Repeat sequence 2 more times.

Cardio/Strength #2: 1 minute wall jumps (facing wall jump up and down)
Wall sit with bicep curls 15x
Repeat sequence 2 more times.

Cardio/Strength #3: 1 minute jump lunges (lunge, jump, switch feet)
Plie's 15x
Repeat sequence 2 more times.

Cardio/Strength #4: 1 minute squat thrusts (burpee) (4 count, squat down, place hands on floor, kick legs back, pull legs back to squat, stand up)
Tricep extensions 15x (overhead, one heavy weight)
Repeat sequence 2 more times.

Cardio/Strength #5: 1 minute 1 lap around track (you could mix up what they do on the track instead of just running. Our Ymca has 4 sides to the track so I did-heel kicks, jog, sprint, jog)
Upper back rows 15x
Repeat sequence 2 more times.

Cardio/Strength #6: 1 minute frog hops (in place, squat down, touch floor, hop up, repeat)
Shoulder press 15x (palms facing body, weights under chin, elbows in front of body, press arms straight up)
Repeat sequence 2 more times.

Low back: 2 set of 12

Abs: 5-6 minutes

Stretch



Added by Christina Sloan at 5:08 PM on Saturday, January 28, 2006 EST. Add to favorites (view favorites)
(Email: mcesloan@sbcglobal.net)
From: Fremont, Ohio (USA)
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