24/7 Bootcamp incorporates Crossfit principles into a class that is fun and challenging for everybody. No matter your current fitness level, our Bootcamp will help you to get into the best shape of your life.
20 Minutes of;
5 x DB Rows
10 x Push-ups
15 x Squats
As many rounds as possible.
Still Smiling
Tabatta:
(20 secs on, 10 secs off)
Squats,
Push-ups,
Sit-ups
4 rounds of each
22 -16 - 10 - 8 REPS
Medicine ball push-ups
Kettlebell Swings
Ab mat sit-ups
30 - 26 - 22 - 16 - 14 reps
Dumbbell Rows
Dumbbell bench press
Sit-ups with Ab Mat
FOR TIME
21,18,15,12,9 Reps of;
Air Squat,
Standing Lunge,
Plate Press
Get used to doing lots of reps then get that time!!!
4 ROUNDS
5 x Bear Walks
10 x DB Presses (1 hand)
10 x KB Swings (1 hand)
This workout was posted on the 14th.
However, it snowed the night before and even though I nearly killed myself getting here to help my class get in the best shape of their lives they all chose to stay in bed!!!
(IT"S A JOKE GUYS!!!)
Anyway, to recap....
5 x crab walks
10 x bear walks
15 x burpees
5 rounds for time
Trust me, this workout is all the revenge I need :-)
50's
Push-ups,
Sit-ups w/ mat,
Squats,
Shoulder press w/ DB,
Lunge steps,
Rows w/ DB
Timed Workout
Great job to all.....
Mat - 11.17 HOLY COW!!!
Ron -12.09
Jodi - 12.10
Claudetta - 12.31
Violet - 12.44
Jenna - 13.20 ( 3rd class - did really well)
Tammy - 16.03 ( 1st class - looking good Tammy)
5 rounds for time
5 x crab walks
10 x bear walks
15 x burpees
Blake's hardcore with his KB!!
Lateral Jumps x 10
KB Swings x 15
Squats x 20
AS MANY ROUNDS AS YOU CAN IN 15 MINUTES
Matt - 9 rounds
Ron - 8 rounds
Violet - 8 rounds
Jodi - 6 rounds (this was Jodi's first day so great job).
Do the workout and post your rounds - lets see what you got!!!
