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. 634 calories burned! March 3, 2009
CARDIO |
LOWER |
UPPER |
Jog the Basics |
Toy Shoulder, med ball |
Tubing - Lunge/Shoulder/Biceps Series |
Tubing - Jog over and back sideways |
Leg Press with tubing |
Tubing - Pull Downs |
Power Jacks (touch the floor (or knees) |
Squats (hold med ball) |
Bow & Arrow (tubing) |
Squat Thrust |
Lunges |
Triceps (tubing) |
Jacks (elbows out, arms out, etc.) |
Double Tubing Overhead, wide squat (squat, tilt, forward and come up) |
Lateral Raise, Biceps Combination |
Speed Skate |
Squat with tubing handles at shoulders |
High Angle Extension |
3X heel digs, 1X jack, 2X V-Steps |
Tubing, Dip and Curl |
Overhead Press |
Play Baseball (step and leap (fly ball, line drive, grounder) Hold a sponge ball. |
Hamstring curls with ankle weights, standing |
Tubing, forward raises |
Step touch with a soccer kick, shuffle and soccer kick |
Hip Extension with ankle weights, all 4's |
Tubing, seated rows |