November 2007 Archives

10 x box jumps

50 m walking lunge

20 x squats

As many rounds as you can in 10 minutes

Burn out round of push-ups tabatta style (20 secs on, 10 secs rest). 8 rounds

 

 

DON"T FORGET TO STRETCH GUYS

Kettle bell swings

Front squats w/ medicine ball

leg raises with the plyo bar

push-ups

4 rounds

20, 25, 30, 40 reps w/ 1 round each rep amount

 

 

 

ENJOY!!!

Jump rope x 250

1 minute squat hold

1 minute push-up hold

1 minute side hold each side

Jump rope x 300

1 minute squat

1 minute push-up

1 minute side holds

Jump rope x 350

1 minute squat

1 minute push-up

1 minute side holds

 

10 x burpees

10 x KB swings

10 x bar jumps

10 x push-ups on bars

10 x dips on bars

As many rounds as you can in 15 minutes.

Record your rounds.

 

Bootcamp is for all ages. Don't let kids kick your butt!!

As many rounds in 15 minutes:
10 pushups
15 situps
20 squats

4 rounds for time:
20 kettlebell swings
20 kettlebell high pulls
10 figure 8's around the knees w/ kettlebell (like you are passing a basketball back and forth from hand to hand between your legs)