BOOTCAMP SUNDAY 5/6/12 AGENDA

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

                                    WEEK TWO

                           SUNDAY MAY 6th

                         

   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 STEP/ ROMAN CHAIR

      with jumprope in between sets >> ab step will consist

       of :

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

       dble and single toe dips down 10 ea.

       Wgt lifts 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 off

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

      Combinations

4.    BAND TWISTS – KETTLEBELL CORE

FINALE>>>>>RUN UP TO CANAL > ONE LAP AROUND CANAL &

       BACK

·       OR SWIM 5 LAPS