FREEBIE WORKOUT!!!!

rr bc

 

This is an example of what we do in boot camp. Each day is different so you will never know what to expect!!!

Warm up with stretches

WARM-UP/INTERVAL BURST

2 min walking lunges

25 burpees

15 full sit-up

20 burpees

20 full sit up

15 burpees

25 full sit up

WATER

LEGS W/INTERVAL BURST:

30 sec squat twist jumps (land softly)

30 sec plie lunge pulse

20 sec hold ankles

30 sec squat twist jumps (land softly)

45 sec plie lunge pulse

40 sec hold ankles

30 sec squat twist jumps (land softly)

60 sec plie lunge pulse

60 sec hold ankles

30 sec squat twist jumps (land softly)

WATER

CIRCUIT CARDIO

Around a perimeter or in place; your house, your driveway, parking lot or living room…….

Wide stance knee highs, 30 sec

Squat jumps trough hoops zig zag or zig zag jumping 2 feet apart if you don’t have hoops, 30 sec

Mountain Climbers, 30 sec

Repeat until you hit 3 minutes

WATER

ABS/CARDIO/LEGS/BUTT

25 jack knives

12 frog squats

25 straight leg crunches

8 frog squats

25 bicycle crunches

4 frog squats

25 double crunches

WATER

ARMS

Walking bicep and tricep push ups……

12 bicep push-ups

walk in push up position 12 steps

12 trice push-ups

walk in push up position 12 steps

repeat until you have done 3 sets of each kind of push up, totaling 36 bicep and 36 tricep.

WATER

ENDING COOL DOWN

45 sec walking lunge

15 sec push-ups

STRETCH IT OUT!!!!!!!!

You should hit 60 minute workout with warm-up and cool down included. If you blow through this by all means please repeat until you hit the 60 minute mark.

 

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