We did a 30-minute Step segment followed by the below Boot Camp Workout. For the Boot Camp Workout, we did one minute cardio followed by one minute Lower, repeat the Cardio for a minute and then do one minute Upper. Then move on to the next row. 730 calories burned! March 2, 2009
CARDIO |
LOWER |
UPPER |
L-step into a power squat, return home, 1X basic |
Squats (hold med ball) |
Shoulder Press (weights) |
2-curl repeater, down-down and 1X jack |
Sumo Squat (hold med ball) |
Side Lateral Raises (weights) |
A-steps with power |
Lunges Forward (hold med ball)
|
Forward Shoulder Raises (weights) |
A-step 1X, jacks 2X |
Lunges Back (hold med ball) |
Arnold Arms (weights) |
I-step |
Curtsy Lunge (hold med ball)
|
Triceps (weights) |
Hesitation basics with hops |
Step ups (hold med ball) |
Biceps (weights) |
Jog straddle basics |
Hip Extensions on all 4's |
Back Flies (light weights or no weights, squeeze shoulder blades together) |
T-step at end of Step |
4-way Hip Extensions on all 4's |
Chest Flies (weights) |
T-step at end of Step with power (up, up, straddle down, down, hop back, feet together, jack |
Planks |
Side Planks |