Obstaclefit Bootcamp – LIVE on ZOOM

Warm up- 20 Secs On, 10 Secs Off

1- Knees to chest

2- Hamstring Curl to chest

3- High knees/With arm circles

4-Butt kicks with arm circles

5-Scoops

6-Jumping Jacks

7-Touchdown Squats

8-Mountain Climbers

Cardio- Cotton Eye Joe with Jump Squats

5 Min Emom

• -20 Shoulder Taps
• -20 Bicycle Crunches
• -Plank up/down Remainder of Min.
  

3 Rounds(12 mins)

• 10 Tricep Dips
• 8 per side one legged squats or 12 Weighted squats
• 10 per leg single leg deadlift – or 12 weighted deadlifts
• 10 Incline Push ups

8 Min Amrap- 

• -10 Squat to push up
• -T-Y Raise (Weights or body weight)
• -10 per side one legged jumps
• – 12 per side lateral lunges
• – 20 plank leg raises (10 per side)
  

TBT ABS

Tuesday SGX At Home

Warm Up – 45 / 15 

Inchworm / Crab Walk /  Ape Walk / Bear Crawl

Thunderstruck – Burpees

8 Mins AMRAP

• 10 Divebomber Pushups
• 10 Pull Ups
• 10 Tricep Dips
  

8 Mins AMRAP

• 12 Box Jumps
• 12/Side Step up Knee Drive
• 12 Jump Lunges

5 Mins AMRAP

• 12 3 way planks (front/side/updown)
• 12 plank jacks
• 12 weighted v ups
  

4 Round Finisher

• 20 High Knees
• 20 Butt Kicks 
• 20 Mountain Climbers
• 20 Cross Jacks10 Burpees