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BootCamp Workout! 02-22-14

I. Warm Up:

  • Inchwormers 20 yards

  • Lunge w/core twist 20 yards

  • 2 laps around the gym

II. Workout: have bootcampers choose a barbell weight that is a good 3x10 bicep curl weight; that if they were to do them the last two reps would be quite hard. 3X

  • 777s Bicep Curls: 7 starting from the top going half the distance of full extension, then 7 curls starting from full extension going half the distance up, then complete 7 full bicep curls with full extension and flexion 777s

  • Jump Squats w/Barbell on back; Must do at least 10 reps before they can pause in middle of set 50

  • Tricep Kick Backs 20

  • Lunges with Barbell on back 50

  • Shoulder Press; behind the head 20

  • Mountain Climbers 50

1 Minute Rest between each circuit set

II. Sprint Intervals; Sevens

 

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