R9D28 – Bootcamp 2.5.2 – Bodyweight

Bootcamp was a fun time last night, another piece of hard work but some stuff we haven’t done in a while specifically some hip raises forhamstrings which left my hammies screaming. The big news though was one of my girls sprained her ankle on bars, luckily it should be fine but there were tears that’s for sure. Fortunately we are far enough from competition that I think it will be a non issue.

Here is the workout:

10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side raise
10 pullups

10 air squats reg
10 2 way lunge front and side
10 1 leg squat knee raise
10 air squats half bounce
10 pullups

20 in and out row
20 roll to boat hold
20 bicycle with leg extension
20 arms up in and out
20 pullups

10 pushup
10 clap pushup
10 plyo pushup
10 pushup side raise toe touch
10 pullups


10 dips legs bent
10 dips legs straight
10 dips one leg raised
10 leg lifts

regular pushups 10 decline 10 incline
military pushups 10 decline 10 incline
sphinx to plank step or drop 10 decline 10 incline
pushup side raise 10 decline 10 incline

20 Crunchy Frog
20 superman banana with vsnap
20 laying triple bicycles
20 full situps
10 shoulder hip raise
10 shoulder hold hip raise leg up
10 hip raise alternating arm reach
10 hip raise single shoulder to foot touch


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