Yeeeoouuuccch!!! (Boot Camp)

I am proudly sporting some aching gluts today, so I thought I'd share last night's class. I modified this from some workout ideas I found on Fitness magazine's website.

Equipment needed = 2 sets of dumbbells (heavy and light), a jump rope, and a mat.

• Warm-up = 6-8 minutes
• 2 minutes jump rope
• Squat hop with overhead press (squat down in 2 counts with the dumbbells next to your shoulders, then pop up with a little hop, bringing your right leg in so that it's next to your left and at the same time doing an overhead press with the lighter dumbbells). Do 8 reps right and then 8 left.
• Runner's lunge (get in a lunge position, jump and switch your feet, and as you do bring your opposite arm forward like you're in an exaggerated running motion, light dumbbells in each hand). Do 10 reps.
• Repeat squat hop and runner's lunge
• 2 minutes jump rope
• Speed skater (lunge back on a diagonal, aka curtsy lunge, then jump and switch, opposite arm forward with light dumbbells in each hand). Do 10 reps.
• Plie (1 dumbbell in one hand only, plie down and as you come up lift that dumbbell over your head, keeping your body centered). Do 16 reps with the weight in the right hand, then 16 with the weight in the left hand.
• Repeat speed skater and plie
• 2 minutes jump rope
• Pushup/row (get in a plank position holding onto your heavy weights, do 1 pushup, then as you come up do one row right, then 1 pushup, then 1 row left, etc.). Do 10 reps.
• 10 burpees
• Repeat pushup/row and burpees
• 2 minutes jump rope
• Kick and punch (do a right front kick at the same time as a left jab with light dumbbells in both hands, switch sides). Do 10 reps.
• 1 minute mountain climber
• Repeat kick and punch and mountain climber
• 2 minutes jump rope
• Stretch!!
• Lie down on your mat with your light dumbbells, arms across your chest. 8 crunches that way, then 8 with the dumbbells next to your ears. Make sure you cue good form, not pulling on the head, relaxing the neck, etc! If the weight was too much, I gave them the option of dropping the weights altogether or just holding one dumbbell in both hands and extending the arms long over the head instead of next to the ears. 3 sets of 8 across and 8 wide.
• Put the weights down, lift the legs toward the ceiling, and do 8 reverse curls, 8 crunches, 8 reverse, 8 crunch, 4 reverse, 4 crunch, 4 and 4, then 2 and 2 (about 4 sets), then put them together for the last 8 reps.
• More stretching

Hope you like it!

GG

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