BOOTCAMP SUNDAY 5/20/12 AGENDA

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

                             SUNDAY MAY 20th                         

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

1.     BOSU-TRAMPOLINE /  CARDIO MIX with or w/out Wgts

2.  AB INCLINE BENCH/ ROMAN CHAIR

      with jumprope in between sets >> ab incline will consist

       of :

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

       dble and single toe dips down 10 ea.

       Russian Twist 20 ct

                     ROMAN CHAIR>

                             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

      Or Plank Hold for 2o seconds-your preference in between

      Combinations

4.    BAND TWISTS – KETTLEBELL CORE

                      FINALE>>>>>RUN-WALK UP TO CANAL  

·       OR SWIM  LAPS

*A LITTLE CHANGE THIS WEEK>>THOSE WISHING DO TO THE ENTIRE SESSION IN THE POOL CAN DO SO-WEAR UR SUIT*