BODY SHOP BOOT CAMP

Body weight Intro workout by Sydney Carter
November 24, 2009

Warm up:
· Standing high knees—30 sec
· Standing butt kicks--- 30 sec
· Jumping high knees--- 30 sec
· Jumping butt kicks---30 sec
n Repeat until sweating

Legs
Lunges forward--- 15reps
Lunges backward--- 15 reps
Alternate R/L forward and backward--- 30 total reps
Plyo- Split squat jumps ---30 sec

Glutes
Wide leg squats--- 15 reps
Alternating side lunges--- 15 total reps
Wide squat shuffles--- 6 sets of 3 forward/ 3backward =18 total
Plyo- Squat jumps---15 reps/30 sec

Calves
Z hops--- 40 reps right/40 reps left

Water Break

Arms/Core
Push-ups feet--- burn out
Push-ups knees--- burn out
Dips (chair or ground)--- 10-15 reps

Mountain climbers (non-jumping/cross body)--- 30 total reps
Side plank--- 30 sec right and left
Jumping mountain climbers--- 30 sec
Prone plank--- 3 sets/ 30 sec
Supine leg raises (assisted push)--- burn out

Bonus: Killer crunches

Cool down: Stretches--- by request