R9D72 – Bootcamp Weights And Flying Scissors

Class was almost back to normal last night, even though my girls are not participating in preparation for competition on the weekend in Orangeville. I had hope there would be only 3 so I could throw in some Olympic lifting training but I had a total of 5 participants so it was back to the schedule. This is what we did:

Huggers
Twists
World’s Slowest Burpees
Inch Worm
Groiners

10 Strict Press
10 Overhead tricep extension
10 Curls
20 Crunch
20 Hanging Leg Raise

10 High Pull
10 1 arm shrugs each side
10 1 arm side bends each side
10 side crunch each side
10 hanging crunches (tuck)

20 in and out
10 roll to boat hold
20 ARX bicycle
10 full sit up
10 hanging leg raise sides

10 Strict Press
10 Overhead tricep extension
10 Curls
20 Crunch
20 Hanging Leg Raise

10 High Pull
10 1 arm shrugs each side
10 1 arm side bends each side
10 side crunch each side
10 hanging crunches (tuck)

20 in and out
10 roll to boat hold
20 ARX bicycle
10 full sit up
10 hanging leg raise sides

X2
10 Front raise
10 Halo
10 Curls
20 weighted In and Out
20 Russian Twists
10 Pullups

X2
10 Laying Press
10 Laying Pullover
10 Laying Fly
10 Weighted Rainbows
10 Flying scissors each side
10 Pullups

Let me just explain the flying scissors since it was a made up thing! Laying on your side with head on the ground so you are flat, not up on your elbow. Raise your top leg as far as you can (above 45 degrees) then hold. With your bottom leg, lift it to meet your top leg and repeat 10 times.

It hurt.

A lot.

BUT… It is a fancy new move!! Actually it’s based on the old aerobics thigh lifts we used to do raising your lower leg to trim your inner thigh, it’s just this is an updated 21st Century version.



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This entry was posted on Thursday, April 26th, 2012 at 8:42 AM and is filed under Gymnastics / Bootcamp. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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