Wednesday Flash Flood Indoor Workout

Dear Boot Campers,
Sorry for the last minute cancellation, this is pretty much what we did this morning in Boot Camp class. Turn on your favorite pandora workout station, pour yourself a cold glass of water, turn the fan on, and work your heart out!!!

- emily


Wednesday Flash Flood Indoor Workout
60 minutes
Strength & Cardio Intensive

Warm-up (repeat set 2x) - goal: Work slowly, warm up core temperature, low-moderate intensity
30 jumping jacks
20 squats
30 jumping jacks
20 full sit ups
30 jumping jacks
20 bicep w/overhead press

Flash Flood Time Challenge #1
(4 rounds total)
30 sec. high jumps
10 sec. rest
30 sec. push-ups
10 sec. rest

Flash Flood Time Challenge #2
(4 minutes total, as many times through as you can)
- 6 power cleans with right arm (hold 1 weight in R arm, squat and press, while lifting arm straight overhead)
- 6 power cleans with left arm
- 6 divebomber push-ups or tricep push ups (can be on your knees)

Boot Camp Blast Out
Do the following 6 exercises and complete 30, 40, or 50 repetitions of each exercise before moving on to the next.
1. supermans
2. walking lunges with weight overhead (30, 40, or 50 total)
3. seated reverse flys
4. box jumps or step ups w/weights (30, 40, or 50 total)
5. 1-arm back rows (hold 1 weight, do 30, 40, or 50 on each side)
6. V-sit ups or Tuck-ups

Cool Down and stretch (hold 30 sec. each)
- lie on back, stretch hamstrings, both sides
- spinal twist on both sides
- hug both knees into chest

- child's pose
- seated shoulder stretch, both sides
- seated tricep stretch, both sides