Group Fitness, Brandon
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|Posted on 19 December, 2011 at 22:34|
Hi Boot Campers! As promised here is the workout from today's class that you can do at home while on Christmas break. All you need is your dumbbells, possibly a mat and your water.
Warm up (6 minutes)
30 sec heel flicks/30 sec high knees
30 sec jumping jacks/30 sec scissors
30 sec air squat/30 sec mini jump squats
20 Back Row
12 Santana Push up
20 Dead lift with Upright Row
12 Stationary Lunge with Triceps extension (12 ea. side)
20 Sumo Squat with Bicep Curl
12 Weighted Jumping Jacks
20 Weighted sit up (or crunch)
12 Broncos (actually 24!)
Go from one exercise to the next with little to no rest. Repeat 1-3 times.
Plank Interval, 2 min total, 10 seconds in plank, 10 seconds rest. (Remember; Squeeze Quads, Glutes, Tummy!!)
We will all be busy this holiday but even 20 minutes set aside for this great full body workout will leave you feeling energized, strong and happy! Perform this workout 2-3 times over the week on non-consecutive days. Outdoor activities in between days with family would be a great idea too! (skating, sledding, skiing to name a few!)
Enjoy!Thanks to all my boot campers for a great 2011! Merry Christmas.