Thursday SGX Class

Warm Up

• 20 Toe Touches
• 20 Stoop and Scoops
• 20 Jumping Jacks
• 20 Butt Kicks
  

Tabata : Mountain Climbers / Bike Crunches

3 Rounds:

• 15 Jump Squats
• 12/Side Banded Lateral Walks
• 12 Banded Goblet Squats
• 12 Burpees
  

3 Rounds

• 12 5 Second Negative Pushups
• 12/Side Single Arm KB Swings
• 12/Side KB (or DB) Rows
• 12 KB Swings
  

4 Rounds minimal rest

• 20 Weighted Russian Twists
• 20 Pull Over Sit Ups
  

Finisher: Tabata Doorframe / Table Hangs

Thursday Bootcamp March 26th,2020 – LIVE 

Warm up – 

20 Secs On 10 Secs OFF

• 1- Bear Crawls back and forth
• 2- Crab walks
• 3- Inchworms
• 4- Ape Walk
• 5- Gorilla Walk
• 6- Low bunny hops
• 7- Spiderman crawl
• 8-  Duck walk
  

 Cardio Song- Cotton Eye Joe- ( 2 Jump squats) Jog on spot/mountain climbers/high knees/skips

Tabata – Quick feet- skips/ Plank ( 4 mins – no rest)

5 Min EMOM- 

• 20 jumping jacks 
• 20 mountain Climbers
• Squat to lunge remainder of the time 
  

AMRAP- 15 mins

• 10 Decline Push ups  
• 10 roll to burpee
• 20 Plank Jacks 
• 12 Skaters (Add resistance band)
• 15 Box jumps (use bed/chair/stairs- use band)
• 10 Spiderman Push ups
• 20 glute bridges
• 12 shoulder shrugs ( band/weight/cans/juice jugs)

3 rounds –  10 mins

• 40 step ups( 20 per side)
• 20 squat touch downs
• 10 per side squat shuffle (with band if available)
  

TBT ABS-

• 1- Scissor kicks 
• 2- Side crunches
• 3- Glute bridges
• 4- Supermans
• 5-heel touches
• 6- V-ups or alternating
• 7- Toe touches
• 8- Crunches