It's Bootcamp Time

This is a [Other] pattern from www.turnstep.com. (pattern 16849)

I taught this tonight, and kicked their butts (as well as my own)! Go through each round twice with little to no rest between exercises until you get through the round. Then, recover for 45-60 seconds before going back through it. The bonus round is only if you have time, which I didn't tonight. It took us 45 minutes to get through the first 3 rounds.

Round 1

  1. Dive bomber push-ups
  2. 1 Minute line drills (shuffle right, squat and slap the floor, shuffle left and slap the floor)
  3. Bear crawl down long part of track (face down, walk on all fours)
  4. Reverse lunge with back rows using band (20 reps)
  5. 1 Minute plank to push-up position

Round 2

  1. Lateral jump squats - 20 reps
  2. Crab walk down long part of track (face up, walk on all fours)
  3. Squat with rear delt pull using band (20 reps)
  4. Jump side to side over line, band, or step
  5. Walk or jog while holding medium weight dumbbells overhead

Round 3

  1. 1 Minute wall sits with bicep curls
  2. 25 Reps each side - standing knee to elbow oblique pulls
  3. 1 Minute - one legged wall sits with bicep curl (30 seconds each leg)
  4. Push-up, right arm reach, push-up, left arm reach 15-20 reps
  5. 30-45 seconds hand-stand hold

Bonus Round

  1. Blanket pulls in push-up position down long part of track (switch and pull with the other arm down the other side of track)
  2. 2 Minutes--20 seconds run or sprint/10 seconds walk on treadmill turned off
  3. Squat with one arm dumbbell clean and press-10 per arm=20 total squats

Now go home and sleep!!!



Added by Stacey at 9:12 PM on Tuesday, August 5, 2008 EDT. Add to favorites (view favorites)
From: Springfield, Tennessee (USA)
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