Monday, March 28, 2011 • Austin, TX 78749
I had to teach two bootcamp classes Friday, one afternoon and one evening. Here is what we did! BOOTCAMP 03-25-2011 Equipment: Bench with 2 risers, mat, weights for super shaper, wood chop, row to fly, and roll backs. 2 sets: heavy and light if possible. Warmup 5 minutes: Jacks, Fast feet, knees up, jump rope, jog in place, mountain climbers Repeat each round 3 times. Each exercise timed at 30 seconds. ROUND 1: Power Pushups on bench, on knees fall forward and quickly push up Foul shots Crab Reach ROUND 2: Super Shaper – stand with weights overhead, squat, put dumbbells on ground, jump legs back to plank, R knee to elbow, L knee to elbow. Jump feet back to hands, stand up press arms overhead Up up down down on Bench R foot, L foot Star Side Plank – lift Leg up and down ROUND 3: Wood Chop with weight (arms straight) R then L Tuck Jumps Row to Fly – one arm on bench, row back then fly to side (on knees) ROUND 4: Roll Backs – hold weight, stand, roll back, back to standing Single Leg Seesaw - push up on knees hands on bench, alt lifting L and R leg Toe taps on bench or floor DONE! Stretch and hydrate!