Bootcamp Butt Kicker 12/6

Hi Guys! Here's the breakdown of the workout we did today in bootcamp. It's pretty simple, yet brutal. You wind up completing 16 minutes of strength with 16 minutes high intensity cardio drills. This workout, with warm up and cool down should take an hour or less to complete. You don't have to have all the equipment to perform this workout on your own... but here is what we used this morning. I will post a video to demonstrate the exercises below

You will need:
Dumbells 8-15 lbs depending on your level
Bosu
Kettlebell 12-25 lbs
Exercise Mat
Dip Station/Squat rack/ or 2 chairs....
Timer

Workout Breakdown

You will do a minute of each exercise with 15-20 seconds of rest between each exercise


Warm up 5-10 minutes

Part One:

One minute Overhead Triceps Press on Bosu 8-20lbs dumbbells
One minute 10 mountain climbers 10 tuck jumps
One minute Lateral Lunges alternate sides with dumbbells on shoulders
ONe minute 10 mountain climbers 10 tuck jumps
One minute Sit up with right and left rotation
One minute 10 mountain climbers 10 tuck jumps
ONe minute Wall sit
ONe minute 10 mountain climbers 10 tuck jumps

Repeat


Part Two:
One minute Reverse pushups
ONe minute Burpee with 2 squat jumps
ONe minute Overhead dumbbell squat 5-10 lb dumbbells
One minute Burpee with 2 squat jumps
One minute Staggered pushups on knees or toes
One minute Burpee with 2 squat jumps
One minute Kettle bells swings 12-25 lb kettle bell
One minute Burpee with 2 squat lunges

Repeat

Cool down and stretch



Whoops- was one year ahead!! 12/6/2011 :) and this is what I look like at 6:30 am in the morning!! hahaha