BOOT CAMP 9/15/09

CARDIO STRENGTH TOTAL BODY WORKOUT

This workout requires 2 sets of weights (i.e. 2 each 5-lbs. & 8-lbs.). Perform each circuit 3 times before moving on to next circuit. First time, perform cardio for 30 secs., second time, 45 secs., 3rd time, 60 secs. Include a 5 min. warm up & cool down.

CARDIO/STRENGTH CIRCUIT 1
Fast football feet
Atlas Presses 12x

CARDIO/STRENGTH CIRCUIT 2
Wall jumps
Wall sit with bicep curls 12x

CARDIO/STRENGTH CIRCUIT 3
Jumping jacks
Stationary lunge with one arm row 12xR, 12xL

CARDIO/STRENGTH CIRCUIT 4
Burpees
Plie squat with rear delt presses 12x

CARDIO/STRENGTH CIRCUIT 5
Jump lunges
Upright row, front raise, side raise 6x

CARDIO/STRENGTH CIRCUIT 6
Run around track (approximately 1/4 mile), including stops at regular intervals to do:
Bench push-ups 15x
Bench tri-dips 15x
Bench push-ups 15x
Bench tri-dips 15x

CORE STRENGTHENING: 12x each
Curls, feet on ground
Curls, legs bent
Modified reverse curls
Vertical leg curl, reaching finger tips to toes
Climb the rope, reaching opposite hand to opposite foot
Feet on ground, tilt knees to 10:00, curl
Feet on ground, tilt knees to 2:00, curl
Diamond obliques