The Sub

Hi all, it's a snowy day here in Pittsburgh, and one of my luncthime instructors couldn't make it in. I didn't bring clothes and when there was about 10 people that showed I told them I'd do a Boot Camp class, they were very happy (because most of them take my class as well) but sorry at the end (no, they had a blast), here's what we did today. This is 40 minute class being it's during lunch.

• 2 Minutes jumping rope
• Quick stretch
• Indian run around our track - line up start a jog the last person sprints to the front and so on. I had them do 8 laps which is close to 1/2 mile.
• Recover with some weights: chest press to a overhead - 3 sets of 10
• Flys on the step - 3 sets of 10
• Biceps for 100
• Crabby dips of the bench - tricep dips of bench pulse for 8 hands to floor walk around to other side of step back up on bench - repeat-thanks turnstep
• 100 Squats 50 regular 50 doubletime
• To the basketball court:
• Leap frog jump do a burpee come up with a explosion jump - down the court and back
• Scooter routine:
• Using right foot only down and back - left foot only down and back - both feet down and back - alternating feet for 4
• In a circle, backs in the center, have class squat down (low) and pass medicine ball around 1 minute switch directions 45 seconds, switch directions 30 seconds, switch directions 15 and switch.
• Back upstairs:
• Partners abs
• 1 Person lays down partner on toes hands out crunch up turn touch hands and down for 1 minute switch partners
• Person lays down legs up parnter pushes down on toes touch heels to floor and back up also do for 1 minute

Have fun!!!

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