Strength and Conditioning

• Warmup:
  • 20 knees to chest
  • 20 stop and scoop
  • 20 toe touches
  • 20 alt hand to feet
  • 20 hip openers
  • 10 arm swings up and across
• Circuit 1: 3 rounds:
  • 10 x1 goblet squat to 2 reverse lunges
  • 10 straight leg deadlifts
  • 5 shark pushups
• Circuit 2:
  • 10 Heavy back pack press
  • 20 kettlebell swings or random house object swings
  • 10 overhead press
• 8 min AMRAP:
  • 20 squats
  • 20 duck walks
  • 20 mountain climbers
  • 20 lunge and kicks
• Core finisher:
  • 12 tuck crunches
  • 12 leg raises
  • 12 hollowboady rocks

Wednesday April 8th, 2020 – Youtube BOOTCAMP

Warm up- 30 Secs ON 15 Secs OFF (5 mins)

• 1- Internal/External Hip rotations 
• 2- Arm Circles 
• 3- Knees to chest
• 4- Hamstring Curls
• 5- Chest Expansions
• 6- Toe Touches 

Cardio – 2 Mins ON 30 Secs OFF (12 mins)

• Seated Row with band
• Band Punches
• Band Chops
• Squat jumps with band
• 10 Push ups – 10 Mountain Climbers

Strength – 3 Rounds – 15 mins

• 12 Weighted lunges
• 12 Shoulder Press
• 10 Supermans
• 10 Hamstring Curls
• 12 Weighted Squats

Ab workouts

20 Reps Each

• Bicycle Crunches
• Heel touches
• Butterfly sit ups
• Leg raises
• V -ups
• Crunches
• Strict Sit ups
• Obliques crunch

Stretch