Caution: The Following Workout May Make You Dangerously Sexy
Hope you are having a great week so far! This Sunday, I will be hosting an outdoor bootcamp in Reston. The floowing is the workout that we will be doing! Click here to RSVP!Warm-up (10 min) Misc. warm-up exercises: walking kicks, lunges, jog back and forth, etc.
Workout (40 min) 30-40 people divided into 3 groups. Each group starts with a trainer and after 2 minutes rotates to the subsequent trainer until the round is complete. Each 6 minute round will target a muscle group: Legs, chest/shoulder/triceps, abs, cardio/agility, biceps/triceps/back. Do as many reps as you can in 2 minutes with good form.
REMEMBER TO BRING A TOWEL/YOGA MAT!!
Round 1 – Legs- Duck Walk (forwards/backwards) Squats (1 min) Jump squats (1 min) Forward walking lunges with kick REST 1 min
Round 2- Chest/triceps/ shoulders Partner pushup claps Plank walk pushups Bear Crawl (forwards/backwards) REST 1 min
Round 3- Abs Partner leg throw downs and switch after 1 min Plank (knee to elbow, knee to chest, mountain climbers) Early morning risers REST 1 min
Round 4- cardio/agility- Sprints Burpees Agility ladder/agility hurdles REST 1 min
Round 5- biceps/triceps/back- Battle rope partner workout Single leg deadlifts Superman (1 min) & birddogs (1 min)
Cool down/stretch (20 min) Yoga/stretching
Hope to see you out there this weekend! If you haven’t done so already- please RSVP! Bring out your family and friends as well!