Another Killer Boot Camp

Warm Up: 5 minutes

Circuit 1

• 8 Ea Side squat with shoulder press
• 8 Pushups (variety!! I use wide the first time, narrow the second, diamond the third)
• (Repeat 3X)
• -Touchdown squats 30 seconds
• 8 Each single leg reaching squat
• 8 Pushup row
• (Repeat 3X)
• -Belt kicks 30 seconds

Repeat set 3X

Cardio interval (1 - 2 minutes) - football shuffle circle, cross jacks, repeat

Circuit 2

• 12 Sumo squat with front raise
• 21 Seconds (biceps - 7 bottom to midpoint, 7 midpoint to top, 7 full)

Repeat

Tabata: forward lunge 20 seconds/pushup 10 seconds (4 rounds)

Cardio interval:

• 30 Seconds power jacks
• 30 Seconds log jumps
• 30 Seconds high knees with twist
• 30 Seconds basketball jump
• 30 Seconds break then repeat

Circuit #3 - step benches 4 - 6"

• 4 Side squats right
• 4 Box jumps center
• 4 Side squats left
• 4 Box jumps center
• 8 Split squat with triceps extension ight
• 8 Split squat with upright row left
• Around the bench pushups:
• 4 Pushups center - walk to right, 1 arm elevated for 4, walk to center 4, walk to left, 1 arm elevated for 4

(Depending on how long class time is you can repeat this circuit )

Cardio Interval (1-2 minutes)- Straddle jumps, fast feet, knee-repeaters

Circuit #5 mats - abs

• 12 Count-sit twist
• 8 Count-sit twist with bicycle legs
• 8 Count-sit twist with in, out & up legs each side
• 8 Count-sit 1-leg in, in & out & up each side
• 4 High plank obliques (pull knee towards elbow) each side
• 4 Low plank obliques each side
• Back extension

Cooldown/Stretch

I typically do lots of yoga here.

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