Here are 3 workouts you can do over the break…modify as needed…make them your own!
1 – EGF numbers game
Warm up 5 – 10 minutes
**40-30-20-10
40 rope
30 Squats (or wall balls)
20 curb hops (or jacks)
10 push ups
Repeat for total of 12 minutes
**Run for total of 10 minutes
**25-25-25
25 sets bicycle abs
25 sit ups or crunches
25 tricep dips
Repeat for total of 8 minutes
Stretch 5 min
2 – EGF Plunging
Warm up 5 to 10 minutes
15 Singles of each movement (or can begin with 20 of each movement if want the workout to last longer)
Jumping Jacks
Speed Skaters
Squat Skips
Push ups
Mountain Climbers (sets)
Tricep Dips
Bicycle Abs (sets)
Full Sit ups/Crunches
Pike Ab Rows/Pilates Abs
Bootcamper will start with 15 singles of each exercise and then decrease the number of repetitions by one as she goes through each move (ie 15 of each move then 14 of each move then 13 of each etc until you get to 1…)
Stretch 5 to 10 minutes
This is an easy work out to do on your own…you can plunge anywhere!
3 – EGF 30-20-10
Warm up 5-10 minutes
Campers will repeat each block for a total of 6 minutes. Continue to roll through the moves during that time. Short break between blocks and then continue to next block.
BLOCK ONE – 6 minutes
30 jacks (air/reg/air x 10 each) 20 curb hops 10 tricep dips
BLOCK TWO – 6 minutes
30 speed skaters 20 side to side big hops 10 burpees
BLOCK THREE – 6 minutes
30 touchback lunges 20 mtn climbers (sets) 10 push ups
BLOCK FOUR – 6 minutes
30 squat skips 20 plank jacks 10 plank knee tuck
BLOCK FIVE – 6 minutes
30 plie hops (forward and backward) 20 jump lunges 10 plank hip dips
Finish out work out with 5 minutes of abs and planking…camper’s choice!
Stretch 5-10 minutes
