Ultimate Boot Camp

Warm-up:

• Jump rope - 60 seconds
• Jumping jacks - 60 seconds
• Ski jumps - 60 seconds

Repeat

On the step- pushups around the world

• 4 pushups in the middle of step
• Walk hands and feet to side of step; one hand on step and one hand on the side- 4 pushups
• Walk back to the middle of the step- 4 pushups
• Walk hands and feet to the other side of step; one hand on step and one hand on the side- 4 pushups

Repeat

Squats around the world

• 8 Narrow squats -on the floor in back of the step
• 8 Side squats - one foot on the step and one on the floor
• 8 Jump squats- on the floor in the front of the step
• 8 Side squats -one foot on the other side of step and one on the floor

CARDIO: Each 30 seconds

• Fast feet toe taps
• Straddle step (high knees)
• Up and down on step
• Basketball hoop jumps (30 seconds one side, 30 seconds other side)

Repeat Squats around the world

• 8 Narrow squats -on the floor in back of the step
• 8 Side squats - one foot on the step and one on the floor
• 8 Jump squats- on the floor in the front of the step
• 8 Side squats -one foot on the other side of step and one on the floor

CARDIO: Each 30 seconds

• Fast feet toe taps
• Straddle step (high knees)
• Up and down on step
• Basketball hoop jumps (30 seconds one side, 30 seconds other side) squats -one foot on the other side of step and one on the floor

Walk a few laps, take heart rate

Back to your step, grab dumbbells

• Bicep curl 10 (up & down), 10 halfway up and down, 10 all the way up and halfway down), hold halfway up and pulse out
• Ab crunches with knees up- 15
• Chest press -12, chest fly 12, repeat 3 times each
• Ab crunches with knees up - 15
• Seated dips - 20
• Ab crunches with knees up - 15
• Overhead tricep extension - 15
• Ab crunch with knees up - 15

Obstacle course:

 Set up class in straight rows of three

 Row 3 (end) X X X X X X X X X X X <- run this direction

 Row 2 X X X X X X X X X X X -> run this direction

 Row 1 X X X X X X X X X X X <- start- run this direction

Everyone starts at their own step and I have the first row turn in the direction they will run, I have the second and third row turn in the direction they will run. The person in the last row runs to the front of row 1. Two times through obstacle course - jog in and around steps. Two times through obstacle course - jog up and over steps. Two times through obstacle course - Straddle step for high knees.

If there's time in class, repeat from the beginning or cool-down for abs.

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