I am super psyched to share this workout with you guys this morning! Last night I took some time to plan out a boot camp class that I’m subbing today and came up with this 32-minute workout that I’m pretty sure is going to kick some major booty later this morning.
It may look confusing, but here are some more detailed directions:
After a 5-minute warm up, choose one of the exercises from any of the above sections (cardio, legs, abs or arms) to complete for one minute. After a minute is up, move on and choose a new exercise from a different section to complete for one minute. For example, the first four minutes of the workout may look like this:
- 1 minute high knees (cardio)
- 1 minute squats (legs)
- 1 minute hand release push ups (arms)
- 1 minute spiderman plank (abs)
Rest as needed (especially during exercises like the triceps dips!), but keep things moving as much as you safely can. The workout is done once you have completed every exercise from every section.
For today’s class, I’m going to walk everyone through the workout to simplify things as much as possible and since the boot camp group is usually quite small, it should be relatively easy to contain. I’ll also have a large print out of the workout available for everyone to see and will be readily available to correct form and demo exercises again for those who may be unfamiliar with certain exercises (though this group is a rather experienced one). During today’s class, I will be incorporating short rest breaks (30 to 60 seconds) every four minutes as well, so our boot camp class version of this workout will be a little longer. Definitely do the same as needed and remember to honor your body.
The workout only requires a stability ball, so if you have one at home, you can also complete this workout in your living room. You know how I love my at home workout options!
Links to demos of some of the exercises:
- Spiderman plank
- Knee repeater
- Plank jacks
- Stability ball hamstring curl
- Walk out plank
- Stability ball plank tuck
- Scissor crunch
Get ready to get sweaty! Woop!