Monday Strength and Conditioning:

Squat Focus: 

3 rounds:

• 20 Squats
• 10/side pulsing lunges
• 10 situps
  

3 rounds:

• 10 towel hamstring curls (towel on hardwood or laminate, Tupperware on carpet)
• 10/side slider to the side lunges
• 10/side lunge and kick

• 10 back rows- I’ll show a ton of modifications for this
• 10 hand release pushups 
• 10 bicep curls 
  

3 rounds:

• 40 shoulder taps
• 40 heel taps
• 12 situps and punch
  

Monday March 23rd,2020 Bootcamp

Warm up- Tabata 20 Secs On/ 10 Secs OFF 8 rounds (4 mins)

• 1- butt kicks/Hamstring curls
• 2- High knees (high or low impact)
• 3- Toe touches
• 4- Mountain Climbers
• 5- Inchworms
• 6- Jumping Jacks
• 7- Reverse Lunges
• 8- Jog on spot or quick feet
  

Cardio Song- Thunderstruck-  (Jog/high knees or mountain climbers) burpees or squats (5 mins)

3 Rounds- (18-20 mins)

• 10 per side single leg deadlifts (body weight or dumbbell) 
• 15 Push ups
• 30 squats
• 40 leg raises
• 15 per side step ups (use couch or chair- weight or body weight)
• 1 min Wall sit 
  

AMRAP – 10 mins 

• 10 Burpee pillow hop overs
• 30 Rusisian Twists
• 10 Box/ Chair Tricep dips
• 25 Walking split lunges
• 10 Plank up/downs