BOOT CAMP 7/28/09

90-60-30 WORKOUT
Equipment: pair of 3-lb weights

Stretch/Warm-up 5 mins

Circuit #1:

• Run 90 seconds
• Lat Row (R) 60 secs (double up weights)
• Run 60 secs
• Lat Row (L) 60 secs
• Sprint 30 secs
• Seated High Row/Seated Back Flye 30 sec each (weight in each hand)

Circuit #2:

• Weighted jumping jacks 90 secs (weight in each hand)
• Bench push ups 30 secs
• Weighted jumping jacks 60 secs
• Bench push ups 30 secs
• Weighted jumping jacks 30 secs
• Bench push ups 30 secs

Circuit #3

• Side Skaters 90 secs
• Bench tri dips, R leg ext. 30 secs
• Side Skaters 60 secs
• Bench tri dips, L leg ext. 30 secs
• Side Skaters 30 secs
• Bench tri dips, both legs ext. 30 secs

Circuit #4

• Skiers 90 secs
• Balancing bicep curl R 30 secs (both weights in one hand, stand on 1 leg)
• Skiers 60 secs
• Balancing bicep curl L 30 secs
• Squat jumps 30 secs
• Pinwheel curls 30 secs

Circuit #5

• Bench mountain climbers 90 secs
• Bench bicycle crunches 30 secs
• Bench mountain climbers 60 secs
• Bench boths knees-in crunches 30 secs
• Bench mountain climbers 30 secs
• Standing weighted side bends 30 secs

Stretch!