Obstaclefit At Home Bootcamp – On Youtube!

Warm up- 5 Min Jog Outside or inside or complete the Following indoors

• 20 Mountain Climbers
• 20 Jumping Jacks
• 20 High knees
• 20 butt kicks
• 20 squats
• (x2)

Cardio –  45 Secs On 15 Secs OFF

• 1- Roll to burpee
• 2- Running up and down your Stairs (or Jump rope on spot)
• 3- Step ups (add weight for intensity)
• 4- Plank Tucks 
• 5- Knee to elbow plank

5 Rounds

• 10 Bicep Curls (weight or bands)
• 12 Push ups
• 12 bent over Rows
• 15 Weighted Squats
• 12 Chest Flies

AB workouts –

• 50 Bicycle Crunches
• 40 Plank Jacks
• 30- V-ups or alternating
• 20- Legs Raises
• 10- Supermans

Stretch!

Monday Strength and Conditioning – LIVE on ZOOM

Warmup

3 rounds:

• 15 weighted shark squats
• 15 straight leg deadlifts
• 15 back rows
  

3 rounds:

• 10/side loaded side lunge with a single arm press
• 10/side weighted or resistance band donkey kicks
• 20 weighted T pushups
  

3 rounds:

• 10 front to side raise
• 20 bicep curls
  

Abs finisher:

• 12 seated crunch
• 12 pike crunch
• 20 bike crunches