My First Post - Bootcamp!!

I have been using this site for many, many months and it has helped me tremendously. So here is my contribution.

3:1 = Cardio/Strength

Rotation 1:

• Jump rope
• Lunges around the room. The first time around is RIGHT leg only! The second time around is LEFT leg only. (added weight for resistance is optional)

Rotation 2:

• Side lunges (low or high impact)
• Bent rows with body bar

Rotation 3:

• 2-3 laps around track (or jog up and down the room)
• Hamstring curls on ball

Rotation 4:

• Up, up, down, down on step
• Bicep curls with body bar

Rotation 5:

• Jump rope
• Skull crushers on step with body bar

The first line is cardio for 3 minutes and the second line is strength/sculpt for 1 minute.

I do each rotation twice.

Approximately 8 minutes for each rotation

Hamstring curls on the ball: lay on your back with arms straight out to the side, knees are bent and your heels are on the ball. Extend your legs out and raise your hips off the floor. Keeping your hips elevated, contract your hamstrings and bring your heels back towards your bottom. This is VERY effective if done correctly.

Please email with any questions. This was a great class and my participants worked very hard! (so did I):)

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