Friday, November 5, 2010

A sweatfest to try

I'm behind again, but less than a week. I've been to Crossfit, taught boot camp class, gone running and basically been kicking it up all week.

Here's last night's boot camp class that I put together. It was a soaker and just over an hour.

Warm Up - whatever you normally do

Circuit #1
20 sec stick up squats
20 sec Pushups
20 sec Press Jacks
20 sec jumping lunges
Repeat 3X

Circuit #2 Ab Challenge!
20 sec mountain climbers
20 sec double crunches
20 sec mountain climbers
20 sec super ultimate crunches
20 sec mountain climbers
20 sec bicycle crunches

Cardio interval – running man. Repeater knees, high kicks 3 min.

Circuit #3 legs (need a 12 - 18" step)
10 squats to parallel (touch glutes on step)
10 step ups right
10 step ups left
10 alternating lunges
15 jump ropes
Repeat 5X

Cardio interval – 10 jump rope, 10 march Repeat 6X

Circuit #4
Sgl leg bicep curls
Sgl leg W-presses
3-way bent rows
Alt front & side raises

Cardio interval – mummy kicks, football run 2 min
Crawl series

Circuit #5 mats
Thigh raises
Bridge raise w/crossed leg
Sphinx pushup
Triceps pushup
Low plank

Cooldown/stretch - lots of nice yoga stretches

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