Bootcamp

Deb posted a 7 minute circuit which inspired me for my 5:45am bootcamp.

Equipment: step, BOSU, Body Bar, tubing. dumbbells, medicine ball, jump rope

Warm up: jog around the facility, up/down stairs and around the gym twice

(from Deb)

• 20 Squats
• 20 Push ups - hands on step
• 20 Reverse lunges (10 each leg)
• Plank - forearms on step for 30 seconds
• Tricep push ups - hands on step
• Side plank - arm on step - 30 seconds each side
• With step horizontal and hands on step and arms straight - plank position - keeping hips parallel to floor - bring right leg to the right side of the step and back, then left leg to the left side of the step and back - 10 on each side

• 1 1/2 minutes jump rope

• 20 Squats with overhead dumbbell shoulder press
• 20 Push ups on the BOSU with dome side down
• 20 Reverse lunges holding a medicine ball - when the leg steps back, the arms extend overhead -arching (10 each leg)
• Plank - forearms on the BOSU with dome side down
• 20 Tricep push ups on BOSU dome side down
• Side plank with arm on the BOSU - 30 seconds. each side
• Arms extended on BOSU with dome side down holding plank position - right leg comes up to the right side of the BOSU by the right shoulder, then back to center and left leg comes up to the left side of the BOSU by the left shoulder and back - 10 on each side

• 2 Minutes jump rope

• 20 Squats while doing upright rows with dumbbells
• Right arm on BOSU and left arm on floor - do ten push ups, then switch hand positions for ten more
• Holding dumbbells in hand starting on the step alternate reverse lunges with tricep kickbacks
• Plank - forearms on the BOSU - dome side down
• Tricep dips on BOSU
• Side plank with arm on the step and top leg abduction - 10 on each side
• Arms extended on BOSU with dome side down holding plank position - right leg comes up to the right side of the BOSU by the right shoulder, then back to center and left leg comes up to the left side of the BOSU by the left shoulder and back - 10 on each side

• 2 Minutes jump rope

• With body bar across shoulders behind head and neck - split lunge with right leg on the step - do 8 stationary (split lunges), then rotate to face left - you will be in a wide stance squat with right leg on the step and left on the floor - do eight staggered squats, then rotate to the left again - now your left leg is in front and your right leg is behind you on the step - do 16 stationary lunges, then rotate back towards your right and do 8 staggered squats, rotate towards your right and do 8 stationary lunges - repeat entire cycle with the left leg starting on the step

• 1 Minute jump rope - then 1 minute high knees on the BOSU

• Holding body bar with both hands behind back and palms facing back, place right leg on the bench - do 12 step-ups with a SLIGHT rear leg extension with left leg, while pressing the bar back behind you using the rear deltoids - then repeat with other leg
• Standing on BOSU holding Body bar in front with hands at the ends - bend at the waist with a flat back parallel to the ground and elbows facing out pull bar into chest at shoulder level for 16
• On the step alternate 8 knee straddles with 16 count quick toe/heel taps for 2 minutes
• Holding the tubing next to the handles, wrap once around the hands - with right leg on the BOSU and left leg on the floor in a wide squat with toes facing out - do 16 plies squats with lat pull downs, then switch legs and repeat pull downs BUT, fold tubing in half, one hand in both handles and other hand at the bend of the tubing - standing on the BOSU holding the tubing in the original position pulse for 16 counts in the lower end of the lat pull down
• 1 Minute jump rope - one minute over the top of the BOSU with two jacks
• With dumbbells, step ups on the step with double bicep curls - 16 times
• With dumbbells, sitting on BOSU, straight back - leaning back (chin up and chest out don't round shoulders) - palms facing out 4 count bicep curls - 12 times
• 1 Minute jump rope - 1 minute running up, up down, down on the BOSU 8 on each leg (two rounds)

Standing obliques, abs on the BOSU and cooldown

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