Here are 4 workouts for you to do on our off weeks and/or if you miss a class!
WORKOUT #1 – DROP 10
Warm up 5 min with alternating knees up, glute kicks, hamstring curls , jumping jacks, etc
Campers will do 10 reps or sets of each exercise (round 1). Once finished, campers will start over and repeat 10 reps/sets of each exercise but will drop the last exercise (round 2). Upon completion, campers will start over and repeat 10 reps/sets of each exercise but will drop the last two exercises (round 3). Campers will continue to drop an exercise each round until finished.
Jumping Jacks/Air Jacks
Jump Squats **drop round 10
Mtn Climbers (sets) **drop round 9
Jump Lunges **drop round 8
Plie Hops with heel click **drop round 7
Burpees with a Push Up **drop round 6
Speed Skaters (sets) **drop round 5
Side to Side Hops (sets) **drop round 4
Plank Jacks **drop round 3
Spidey Push Ups (sets) **drop round 2
Workout #2 – HIT THE ROAD
Warm up 5 min with alternating knees up, glute kicks, hamstring curls , jumping jacks, etc
Walk/Run for 20 – 30 minutes (approximately 2-3 miles) then complete the list:
30 walking lunges
30 squats
30 speed skaters
30 push ups
30 tricep dips
30 plank knee tucks
30 pike ab rows or pilates row
30 sets bicycle abs
Horizontal – Each exercise 1 minute:
Regular plank hold
Glute bridge hold
Plank to alternating side plank
V-Sit hold
Stretch 5 minutes
Workout #3 – CIRCUIT TRAINING
Warm up walk 5 min
Complete each circuit 3-5 times nonstop and recover 1 min in between each circuit.
Circuit 1
10 jumping jacks
10 push ups
10 sit ups
Circuit 2
10 burpees
10 plank jacks
10 bicycle abs
Circuit 3
10 speed skaters
10 tricep dips
10 slow crunches
Circuit 4
10 air jacks
10 sets of mtn climbers
10 slow bicycle abs
Circuit 5
10 jump lunges
10 plank alternating leg lifts
10 pike ab rows
Stretch 5minutes
Workout #4 – ALL TABATA
Warm up walk 5 minutes then complete the list of Tabatas. A tabata is 20 seconds on and 10 seconds off for a total of 4 minutes. Campers will alternate the two exercises during the Tabata.
Warm Up Tabata
Jumping Jacks alternating with High Knee Jog
Full Body Tabata
Walkout push ups alternating with Plank Rows
Plyometric Tabata
Pli’e hops alternating with Burpees
Glute Challenge Tabata
Squats alternating with Forward Lunges
Horizontal Tabata
Plank Jacks alternating with Mtn Climbers
Strength Tabata
Bicep curl alternating with Overhead Tricep
Ab Tabata
Sit ups or crunches alternating with bicycle abs
Stretch 5 minutes
