Thursday, 15 August 2013

Wednesday, August 14 Lunchtime Boot Camp!

Another beautiful week in Edmonton with much sunshine and some warmth! I think this is a busy week, as we only had four participants out this week for boot camp, but one new recruit and they worked hard!!

Keith named this week's workout...

Pump Yo' Jam

Warm-Up | 30 seconds each | 2 sets |
1)       Jumping Jacks
2)     Squat Jumps
3)     Criss Cross Jacks
4)    Ski Moguls (feet together, twisting while hopping like skiing around moguls)

Tabata One | 20 seconds work, 10 seconds rest | alternating for 4 full rounds |
1)       Incline Push-Ups (using bench with feet on ground)
2)     Burpies

Isometrics | 1 minute each |
1)       Low squat hold
2)     Plank hold

Tabata Two | 20 seconds work, 10 seconds rest | alternating for 4 full rounds |
1)       Alternating Backwards Lunges
2)     Speed Skaters

Isometrics – repeat!

Core
1 minute plank
20 bicycles
20 reverse crunches
30 mountain climbers
15 hip lifts in side plank/side
20 single leg lowers

Enjoy!!

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