Boot Camp 11

Here's a different format! Thought I would change it up a little ;)

Warm-Up/Stretches- 10 minutes

Sequence 1: (15 minutes)

• 1. 1 minute jacks
• 2. 30 Seconds Platypus walk (see Boot Camp 10 for description!)
• 3. 1 minute shadow box with weights
• 4. 1 minute plie squats with calf raises
• 5. 2 minutes reverse lunges (hold down and pulse)
• 6. 1 minute squat thrusts
• 7. 1 minute bicep curls
• 8. 2 minutes booty burn combo: (switch legs at minute mark)
  a. Knee into chest, extend out and up in an arch.
  b. Press foot up to ceiling
  c. Hydrant
• 9. 2 min step-ups on bench
  a. Foot on step. Press through heel to lift body. Left knee into chest, then lower foot to ground. Switch legs.
  b. Step up with right foot. Press into heel. Left leg extends back. Step down. Switch.
• 10. 1 minute tricep kick backs
• 11. 1 minute push-ups

Transition: (5 minutes)

• 1 Minute footwork on bench
• 1 Minute squats
• 1 Minute quick lunges off bench
• 1 Minute squats
• 1 Minute jog in place

Sequence 2: (15 minutes)

(Same thing, but the weight sections have changed)

• 1. 1 minute jack
• 2. 30 Seconds Platypus walk
• 3. 1 minute shadow box with weight
• 4. 1 minute plie squats with calf raises
• 5. 2 minutes reverse lunges (hold down and pulse)
• 6. 1 minute squat thrusts
• 7. 1 minute shoulder press
• 8. 2 minutes booty burn combo:
  a. Knee into chest, extend out and up in an arch.
  b. Press foot up to ceiling
  c. Hydrant
• 9. 2 min Step-Ups on bench
  a. Foot on step. Press through heel to lift body. Left knee into chest-lower to ground. Switch legs.
  b. Step up. Press into heel. Left leg extends back. Switch.
• 10. 1 minute reverse flys
• 11. 1 minute push-ups

Finale: (5 minutes)

Suicides!!

Abs

Cool Down

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