Tough Tuesday Workout #7: Room to Move Workout

Because I am teaching Sculpt on Thursday this week, I wanted to make the Tuesday a.m. boot camp really different so I decided to use the whole room and limited equipment rather than my standard step and 2 weights and mat. (Before exercising you should check with a physician and get clearance and if you aren't sure you have proper form - see a personal trainer before starting a program on your own.)

We warmed up the same way we always do with a little light running, butt kicks, jump rope, 50 jacks and then squats and lunges (half way down) and some light stretching of the whole body. Then back to light jogging. All we needed to do was one set of weights and a mat. (And some room to move).

Section 1:
3 Rounds
Run to one side of room, competition burpee, dropping all the way to the floor push up and jump up x 10.
Run back 10 squat jumps with punches (squat down jump up off the floor and punch fists out)

1 minute Rest

Section 2: (equipment - mat)
10 spider man pushups (knees go out to elbows like spider man climbing the wall)
25 squat jumps with punches
10 dive bomber pushups
10 lifts to left (lay on left side on left butt cheek, left arm out to side, right hand behind head, lift up head and knees crunching into right oblique.
10 switch to right
10 roll ups (roll up and down, pretend to be holding a beach ball and tap it behind)
15 reverse lunge and kick L
15 on the right
Hold Plank 15 seconds

Section 3:  
3 Rounds 
Triple Step to one side when reach it 10 high knees in place and 10 mt climbers
Triple Step back - plyo hold on wall in a squat for 15 seconds

rest 1 minute 

Section 4: Heavy Weights (as heavy as you can keeping form)
10 squat - curl - press
15 one legged one arm row (stolen from Krav)
15 on opposite side
10 ab exercises (sit on floor weights to the side in your hands, push up off the ground and push your butt back past the weight, curling your abs in - aim for 10 or play with it for one minute).
10 one legged curl and press
10 on opposite side
10 back lift, press up (lay on floor - arms out in "T" lift head and shoulders, lower, hands to side of chest, press up, hold 2 seconds, lower, repeat)
5 staggered hand push ups
5 on opposite hand in front
25 squats with weights

Section 5:
lateral slide across the room, hot feet drill for 30 seconds, jabs
lateral slide across the room, hot feet drill for 30 seconds, hooks
lateral slide across the room, hot feet drill for 30 seconds,uppercuts
lateral slide across the room, hot feet drill for 30 seconds, knees (pretend to be breaking a board over your knees as you pull them up).
one more set as fast as you can touch hands down and back.

 rest 30 seconds

Section 6: Abs
Crunch x 20
Side Crunch L x 15
Center hold and round out Abs for one minute
Side Crunch R x 15
Center hold and round out Abs for one minute
Side Plank L - lift Hips
Same on R
Plank hold 15 seconds

Cool Down and Stretch

Keep on Tri'n and Enjoy whatever you do!