My Bootcamp class is one of the toughest classes I teach. It's high intensity, challenging and varies from day to day. We use the Spin Bikes in cold/wet weather and go outdoors when it warms up. We use kettle bells, medicine balls, bands, weights, benches, bosu balls and incorporate body weight exercises and plyos. This morning was a rough one- 6:30 am Thursday, Feb 17th 2011 Workout of the Day:
10 minute warmup on bike
1 min kettle bells swings 15lbs
1 min burpees with push up and overhead shoulder press 5- 8lbs
1 min wall ball medicine ball squats 8-12lbs
1 min wall sit with inner leg ball squeeze
1 min torpedo rollups with jump
5 min on Spin bike out of the saddle/jumps alternating every minute
repeat twice
5 min on Spin Bike out of the saddle climb alternating seated race pace every minute
1 min situps
45 seconds mt.climbers
45 seconds knees to floor in pushup plank
45 seconds knee to opposite shoulder in pushup plank
45 seconds floor to ceiling jump squats
20 seconds high knees
repeat
Time to barf and go on the rest of the day!! :)
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