Cross training #1

Here is one of my cross training (boot camp style classes) The class is an hour and a half. I added onto a bootcamp class that I found on this site. Keep the ideas flowing and here it goes.

Set up: Line of steps on back wall. *My gyms in front (perp), 1 carpet (I use carpet samples as disk on our hardwood floor) or disk, medium weight. Handy Small Balls, band, medicine balls

Warm-Up: 10 minutes

• 1 Push-up, run length of room, 2 push-ups, run up to 15. Then start from 15 and go back down.
• Stretches

Set 1: 12 minutes two groups 1 start lunges 2 start step (hold 5 pounds)

• A. Traveling forward lunges on steps alternating lunge back on the floor with bicep curls. Option: over the top, backwards lunges or leg lifts 5 minutes.
• B. Biceps 1/2 group biceps on my gym 1/2 biceps on step
• C. Break ball toss across the room
• D. Sprint back and forth. Option: repeat both sections.

Set 2: 12 minutes two groups 1 start squat slides 2 start step (hold 5 pounds)

• A. Football feet down the steps (or foot work). Squat carpet slides with triceps (change foot at wall) Option: knee straddle, inner thigh 5 minutes.
• B. Triceps: 1/2 group triceps on my gym, 1/2 triceps on step
• C. Break ball rolling ball
• D. Side shuffle back and forth. Option: repeat both sections.

Set 3: 10 minutes

• A. Partner 1: band babywalk hands on head butt out down and back. *Start at wall
• B. Partner 2: Wood chopper (reach medicine ball up to left, down to right switch when partner gets to the wall, partners switch once the person doing the platypus walk goes down and back. Repeat each thing 2-3x).
• C. Shoulders: 1 minute while stepping or taping the my gym (two groups)
• D. Side shuffle other way

Set 4: 7 minutes

• A. Stay in two groups: group 1: right leg on step, run down middle (walk) Group 2: zig zag around my gyms, run down middle switching to both sides both legs.
• B. Seated row on step back:
• C. Seated row on my gym
• D. Inner thigh on my gym/outer thigh. Repeat both sections.

Set. 5 Abs bring in big balls

• Group 1: Planks with carpet leg to side and cross
• Group 2: Plank on big ball?
• Group 1: Ab crunches on slant steps + reverse curls on slant step
• Group 2: Ab crunches on my gym + reverse curls on my gym
• Group 1: Decline abs on ball
• Group 2: Bike on floor (bosu)

*My gyms is a step with bands on it. Just do the body part using bands and a step if you don't have a my gym

* For the ball toss I use big resita balls or small balls from target

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