1.6.17 Bootcamp

Equipment: closed band, open band with handles, ab mat

Warm up: (Partner work with open band with handles)

  1. wall sits vs. skater hops (45 sec then switch with partner, 45 sec)
  2. band burpees vs. squats (1 length then switch with partner, 1 length)
  3. squat with arms lowered and centered vs. standing with arms raised and centered (45 sec each)
  4. side to side pulls (45 sec)
  5. bicep curl vs superman pull (45 sec ea partner)

Closed Band circuit

  1. 20 band side steps
  2. 20 band single leg deadlifts
  3. 1 stair run
  4. 20 alternating knee ins (on back)
  5. 20 alternating hip abductions
  6. 3 gym laps
  7. 20 alternating split jumps
  8. 50 alternating static high knees
  9. 1 stair run

Open Band circuit

  1. 20 bicep curls
  2. 20 tricep extensions
  3. 3 gym laps
  4. 20 concentration curls
  5. 20 tricep kickbacks
  6. 1 stair run
  7. 20 hammer curls
  8. 12 resisted push ups
  9. 3 gym laps

Gym work:

  1. inch worms
  2. karaoke
  3. high knees
  4. frog hops
  5. lunges
  6. bear crawl
  7. crab walk
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