AGENDA FOR BOOTCAMP APRIL 29TH

                      *******BOOTCAMP AGENDA *****

                                    WEEK ONE

                           SUNDAY APRIL  29TH

                         

   4 STATIONS 10 min’s each with 3 min to move to next station

1.     STEP /  CARDIO MIX with or w/out Wgts

2.  AB INCLINE BENCH/ ROMAN CHAIR

      with jumprope in between sets >> incline bench will consist

       of :

       dble leg raises 10 ct, butt lifts with legs straight up 10 ct,  

       dble and single toe dips down 10 ea.

       Roman Twist w/or w/out medicine ball 20ct

    ****JUMPROPE 60 SECONDS THE MOVE TO ROMAN CHAIR****

                    ROMAN CHAIR EXERCISES:

·       Run in Place – High Knees  15 seconds

                        Drop feet onto holding/resting bar

·       Elbows firm on pads/Chest back against back pad start straight leg lifting single legs alternating (Modification: bring single knees up instead of straight legs) 10 ct x 3 sets

Drop feet onto holding/resting bar between sets

3.   PUNCHING BAG COMBINATIONS w/ 20 PushUps off

      Biggie/Fitness Ballie or Floor> your preference in between

      Combinations

4.    LAST BUT NOT LEAST:

·       RUN UP TO CANAL > ONE LAP AROUND CANAL &

       BACK

·       OR SWIM 5 LAPS