Told you guys that I went to several spin classes while I was home, but I did NOT say that I went to any boot camp classes.
I wrote myself a pass to do some cardio and spin, but take a nice hiatus from squats, burpees, and all things boot camp.
Boy did I pay the price on Wednesday.
If you think that instructors are invincible to the force that is soreness then I guess I’m a real pansy. I am still outrageously sore from Wednesday’s class. I am currently waddling, and gingerly lowering myself down when I have to sit. My legs and butt are in severe protest of movement.
So I hope that encourages you to kick some serious butt and give this a try. 🙂 The work out can be broken up for anywhere from a 15min work out, to a whole hour. The hour is ROUGH. But I know I worked to my max, and not only got in strength training but some intense cardio as well.
Be safe, find your limits and always listen to your body…. but push yourself!
25 regular squats (with weights, I did 15lbs)
50 Jumping Jacks
High Knee Skips for 50 yards
25 Squat plies w/ weights
15 forward lunges (ea side)
20 leg lifts ea. side
Leg Bounding for 50 yards
25 Bicep Curls
25 Dips/tricep kick backs
1 min Plank
20 tuck jumps
20 basketball shuffle
20 squat jumps
5 jumping jacks, 5 push-ups (x5)
25 bent over rows
15 step back lunges (ea leg)
Grapevine for 50 yards
25 Overhead Presses
20 standing oblique crunches (ea. side)
25 chest flys
Repeat Tabata Interval
25 Leg Throws
25 Scissor kicks
25 Oblique Crunches (ea. side)
30s Side Plank with hip lips (ea. side)
Save the ab routine for last, and repeat other sets and cardio runs for the time you have available.
I can’t emphasize enough: STRETCH OUT after this work out. Make sure to hold each stretch and reach. The intervals teamed up with the sets will definitely leave your legs feeling wiped, so stretching will do some much needed TLC.
Have a wonderful, spectacular weekend! Trevor and I have an Oktoberfest party tomorrow, so get ready for some rockin’ Lederhosen outfits next week 🙂