Notes
bootcamp challenge day 1
30s on/10s rest. alternate with jumprope
1. Mat Jump & Step Cross Push-Up
2. Bicep Curl, Hammer Curl & Open Out – Using the 25 lb Weights
3. Frog Box Abs (elbows to knees off the box)
4. Legs Out Chest Press - Using the 50 lb Weights
5. Squat Tricep Push-Ups
6. Elevated Push-Ups & Touch Toe – L&R Alternate - Using the Equalizer
7. Knee Behind Clap Push -Ups
8. Star Abs Touch Toes – L&R Alternate – Opposite Hand to Opposite Foot 5 lb weight
9. Wide Leg Frog Jumps
10. Elevated L Pike Push Up’s - Using the Dip Station or Equalizer
11. Star Push Up & Touch Centre Weight
12. Star Surfer Jumps & Push-Up Turn
13. Push Up, Clean & Press – Using 70 lbs Weights
14. Push-Up, Row, Spider Twist - Using 25 lbs Weights
15. Overhead Abs & C Sit Centre Press – using 25 lbs
16. 3 Point Ab Knees – 8 x High, 8 x High Fast Feet & 8 x Mountain Climbers
17. Right Side Plank Knee Elbow Touch – Using 10lb Weights
18. Left Side Plank Knee Elbow Touch – Using 10 lb Weights
19. Tricep Dip & Knee Lifts - Using the pull up bar. + 30s tri push ups
20. Plank & Punch – L&R Alternate –