10.16 Bootcamp Day 3 – Abs and Cardio

It’s going to be a hot one tonight so I think a little more abs and a little less cardio may be in order, we can always run each other into the ground next week!

Here’s the plan:

D3 4.2.1 Abs / Cardio (HOT DAY)

20 Pulse crunch
20 In and Out
20 straight leg toe touch alternate
20 Crunchy Frog
20 Side Crunch each side
5 burpee
5 burpee with 4 run
5 burpee with 4 run and 4 in and out
20 plank jacks
10 plank jacks with in and out

20 standing Knee raise
20 standing leg raise
20 swing kicks
10 vsnaps
10 roll to boat
5 burpee
5 burpee with 4 run
5 burpee with 4 run and 4 in and out
20 plank jacks
10 plank jacks with in and out

Plank hold 30s
20 Plank knee to elbow
10 Plank knee to elbow with kick back
40 dog raise

10 X Jacks
10 diamond jumps
10 wide knee tuck jumps
10 vsnaps
10 rollback hold to shoulder stand

10 X Jacks
10 diamond jumps
10 wide knee tuck jumps
10 diamond jumps
10 X Jacks
10 vsnaps
10 rollback hold to shoulder stand

5x low jacks and pulse 4+8
10 burpee with half turn
20 knees up same elbow
20 knees up opposite elbow
40 happy dance

x2 section
10 in and out
10 crunchy frog
10 ARX bicycle (forwards and backwards)
10 full sit up
10 side crunch
20 side to side flutter (on your back) 3 position
20 russian twists
10 rollback hold to shoulder stand



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This entry was posted on Tuesday, June 19th, 2012 at 1:20 PM 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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