Sunday - Burn Baby Burn! Boot Camp Workout

Burn Baby Burn!

Total Time: 24 minutes (2 sets x 12 minutes)

Time: 20 seconds work, 10 seconds transition

Frequency: go through 4 exercises, 6 times

Intensity: 70 – 80% of Maximum Heart Rate (MHR)

Burn Set 1:

1. High Knees (fast)

2. Mountain Climbers (fast)

3. Side Plank Burpee (Tip - Do a burpee and jump out into a side plank instead of regular plank, switch Right and Left sides each time)

4. Super Man/Girl Push-up (Tip - Do a full body push-up and raise Left arm and Right leg up at the top of the push up, do another push-up and raise Right arm and Left leg up, repeat)

Burn Set 2:

1. Tuck Jumps

2. Lateral Pike Jumps (Tip - high plank or low plank, hop side to side)

3. Frog Burpees (Tip - Jump squat, drop hips down below knees, jump into plank w/push-up, jump back)

4. Sphinx Push-ups (Tip - start in low plank, press both elbows off the floor until arms are at a straight line)

Beginners:
Do 4-5 rounds of each set.

Burt Set 1:

1. Jog in place

2. Mountain Climbers (slow)

3. Regular Burpees w/o jump

4. Push-ups on knees

Burn Set 2:

1. Hop in place

2. Lateral Pike Jumps (slow)

3. Frog jumps (no burpee)

4. Tricep Push-ups on knees

Share this with your friends and family! Post your comments!
- Boot Camp Hawaii