Bootcamp 11.17.16

I. Warm up:

Repeat 5x, no rest in between. 30 sec wall sit, 30 sec plank, 10 wall walk ups, 20 mountain climbers

II. Tabata drills

a. 2x | 45 sec work/15 sec rest.

  1. inch worm push ups
  2. in and out plyo squats
  3. walking plank
  4. RT leg pogo jumps
  5. LT leg pogo jumps
  6. boat pose in and out crunches
  7. high knees

b. 4x | 20 sec work/ 10 sec rest.

  1. wide arm push ups
  2. step tricep dips
  3. burpee box jumps

c. 8x | 20 sec work/ 10 sec rest. Rest 30 seconds between sets.

  1. burpees
  2. jump lunges

d. 20 sec work/ 10 sec rest.

  1. middle plank
  2. side plank dips
  3. other side plank dips
  4. spider plank (knees to elbows)
  5. side plank with leg raise
  6. other side plank with leg raise

e. 45 sec work/ 15 sec rest

  1. mountain climber burpees (burpee with 10 mountain climbers)
  2. bicycle crunches
  3. pistol squats

 

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