321

Body Bootcamp

• reg squats (with or without)
• reg squats, with one foot on step (both sides)
• plié squats
• hold plié squat, walk it forward a few steps, hold and pulse, walk it back

• basic crunch with holds and pulses
• right bicycle with holds and pulses
• left bicycle with holds and pulses
• reg bicycle, singles and double time
• plank on elbows and toes

• 10 regular pushups x2
• 8 pushups one hand on step, both sides
• 5 diamond push ups
• 5 military pushups
• 5 incline pushups
• 5 decline pushups

• reg lunges with or without weights, singles and slower
• round the world lunges, 3 times each leg
• jumping rotating squats, 10 each side

• plank on hand and toes, 45 seconds
• plank on hands and toes, 45 seconds, add slow and fast mt. climbers
• plank on elbows and toes, hip twists to ground, 30 sec

• wall sit - 45 seconds
• wall sit - 30 seconds
• wall sit while partner sprints 3 laps, switch places

• 10 squats with overhead press, run one lap, 2x

• Dice game - one has numbers, one has exercises
• -60 sec power squats
• -10 sec quick feet
• -30 sec burpees

abs

• basic crunch
• table top legs, crunch to toes
• hands push through legs
• twist side to side so hands touch ankles
• plank
• right arm, left leg
• left arm, right leg
• bicycle
• side planks
• tuck crunch with med ball in knees
• reverse crunch with med ball in knees
• long arm crunch sit ups/overs with med ball
• long arm crunches
• plank
• legs in air, crunch up
• legs in air, climb rope
• leg raises
• legs in air, push to ceiling
• back lifts
• swimming
• oblique twists with med ball
• legs in air, crunch med ball to toes
• plank with mountain climbers

321

Cardio:

• grapevine
• v-step
• jumping jacks
• *ham repeater

• On step, intervals of:
• jumping, rotating squats
• toe taps
• box jumps
• straddle quick feet
• step overs

• Line steps up in room:
• toe taps on one side, high knees back to line
• toe taps on other side, glut kicks back
• straddle quick feet, jog back
• right side, right leg on step, left leg off, karoke back
• left side, left leg on step, right leg off, karoke other side back
• shuffles diagonally over steps, jog back
• high knees across steps, glut kicks back

Strength:

• chest press laying on step and push ups with one arm on and off step
• tricep dips and back rows
• squats and over head press
• lunges and bicep curls

Core:

• plank with hands on step
• plank with toes on step
• legs in air, crunch up
• leg raises
• reg crunch
• climb rope in toes

extreme abs

Extreme abs using stability ball and med ball:

• basic crunch with holds and pulses
• jack knife
• ball roll in and out
• knee tuck in plank position
• planks
• sit ups with med ball on floor
• reverse crunch
• torso rotation with med ball
• reverse back lifts with holds and pulses
• back lifts with holds and pulses
• torso twist with ball under legs
• rollover - ball in ankles to behind head
• oblique twists - singles and double time
• push ball to ceiling (in ankles)
• crunch up to ball in ankles
• leg raises with ball in ankles
• ball exchanges between ankles and hands
• right arm to left leg and vice versa

321

321:

-Cardio:

• grapevine
• v-step
• jumping jacks
• *ham repeater

• walk up and back
• step knees
• grapevine
• *knee repeater

• jog with bicep curls
• front kicks
• jacks with shoulder fly
• heel digs to front
• heel digs to sides
• heel, toe, heel
• windmill
• pony
• jacks (out-out, in-in)
• triceps and jump on toes

-Strength:

• chest press and push ups on stability ball
• leg curls and glut raises on stability ball
• squats with weights, squats with press, press, lateral raises
• bicep curls and triceps

-Core on stability ball:

• basic crunches with holds and pulses and plank
• basic crunches in center and to sides with holds and pulses
• right arm, left leg and vice versa
• plank knee tucks
• roll in and outs
• oblique twists and jack knife

BOSU Bootcamp

7/8/09

Warm up:

Tap bulls eye of BOSU

Walk on and off

March on top

My new blog!

Yay! I think I am going to use this blog to track what I do at my aerobics classes. I might use it for cooking experiences as well.... who knows!