Killer Bootcamp

I first want to thank everyone who has submitted their class patterns over the years. I have used and enjoyed so many! Here is a class I use for my hour long bootcamp class and it was taken from a Fitness magazine workout...it really is tough!

Equipment needed: step with risers (used only as a bench), mat, one lighter and one heavier set dumbbells, and a jumprope.

CIRCUIT 1:

• Jumprope - 90 seconds
• Right arm dumbbell row - 30 seconds
• Jumprope - 60 seconds
• Left arm dumbbell row - 30 seconds
• Jumprope - 30 seconds
• Both arm rows - 30 seconds

CIRCUIT 2:

• Weighted jumping jacks (holding light weights in hands, over shoulders, do jumping jacks with legs and push weights over shoulders to a overhead press) - 90 seconds
• Pushups (knees or toes) - 30 seconds
• Weighted jacks - 60 seconds
• Pushups - 30 seconds
• Weighted jacks - 30 seconds
• Pushups - 30 seconds

CIRCUIT 3:

• Speed skater (start by jumping laterally to one side and stepping opposite foot behind the outside leg, you can touch the floor to make it harder or reach as close to the floor as you can. Immediately jump laterally to opposite side and repeat until time is up) - 90 seconds
• Bench dips (right foot off floor) - 30 seconds
• Speed skater - 60 seconds
• Bench dips (left foot off floor) - 30 seconds
• Speed skater - 30 seconds
• Bench dips (both feet on floor) - 30 seconds

CIRCUIT 4:

• Shoot the basket - 60 seconds (step right foot back into lunge like stance and keep both knees bent. Jump up and reach up with both arms as if trying to "shoot a basketball". Lunge down and jump up again repeating until time is up)
• Right arm bicep curl - 30 seconds (hold weight in right hand and bend left knee, foot off floor to balance)
• Shoot the basket - 60 seconds (left foot stepped back)
• Left arm bicep curl - 30 seconds (right foot off floor)
• Jump squats - 30 seconds (stand in wide stance and jump off floor and land again into squat...repeat until time is up)
• Both arms bicep curls - 30 seconds (both feet on floor)

CIRCUIT 5:

• Mountain climbers - 90 seconds (hands on floor or step; one foot in with knee bent and opposite leg straight with foot back. Jump and switch feet position and repeat until time is up. Keep butt down)
• Bicycle abs - 30 seconds
• Mountain climbers - 60 seconds
• Bicycle abs - 60 seconds
• Mountain climbers - 30 seconds
• Bicycle abs - 90 seconds

CIRCUIT 6:

• Rear lunge with front kick - 60 seconds (lunge right foot back and bend knees down into lunge then bring right knee up and kick forward with right heel. Repeat lunge and kicks until time is up)
• Side plank - 30 seconds (lie down on left elbow and foream and lift up hips and top arm in the air...hold until time is up.)
• Rear lunge with front kick - 60 seconds (left leg)
• Side plank - 30 seconds (right elbow down)
• Alternating rear lunges with front kicks - 90 seconds
• Front plank - 60 seconds (rest face down onto elbows and forearms and bring knees up to rest on toes. Hold belly in and bring hips down to shoulder level)

STRETCH!!!

Hint: when cardio portions become too much, have your members jog or march in place until they can continue with class. Keep time going and you will be done in about 45 minutes with enough time to cool down and stretch. Have fun!!!

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