BOOTCAMP
DECK OF HEARTS
FIRST PICK 10 REPS
SECOND PICK 12 REPS
KEEP INCREASING BY 2 REPS
LEGS:
2- ALT BACK LUNGES
3- SQUAT JUMPS
4-SIDE LEG LIFT
5-GOBLET SQUATS
6- SIDE LUNGE
7- ALT FRONT LUNGES
8-PLIE SQUAT JUMPS
9- BACK LEG LIFT
10- LUNGE KNEE DRIVE HOP
J- FIRE HYDRANT
Q- ROUNDHOUSE KICKS
K- JUMPING JACKS
A- CALF RAISES
ARMS:
2- DOUBLE BENT OVER ROW
3- BENT OVER FLY
4-PUSHUPS
5-HAMMER FRONT RAISES
6- TRICEP DIPS
7- BICEP CURLS
8-SUPERMAN ARM PUSH OUTS
9- HAMMER CURLS
10- DOUBLE ARM TRICEP KICKBACKS
J-SKULL CRUSHER
Q- PLANK FLY
K- L SHOULDER RAISES
A- LATERAL WALKING PLANK
ABS:
2- WINDMILL
3- SIT UP
4-PLANK IN AND OUT
5-SIDE PLANK HIP UPS
6- PLANK HIP DIPS
7-REVERSE BURPEE
8-LEG LOWERS
9- BICYCLE CRUNCH
10- SIT UP TWIST
J- HEEL TAPS
Q- STANDING WINDMILL
K- HALF GET UP
A- HOLLOW ROCK