R9D41-3 – Bootcamp 2.8.2 Bodyweight And The Week That Wasn’t

I had big plans to exercise every day last week but as it worked out with Valentines and other interruptions it was actually a disappointing week. After bootcamp on Wednesday I ended up taking Thursday off, doing an RKC workout on Friday and then yesterday doing P90X Kenpo for a laugh. I am sure my Firstbeat Athlete coach will have my intensity below the acceptable line for the week which means I have to work extra hard starting on Monday which is also Family Day and my Birthday. The bodyweight workout was almost another carbon copy because like I have already said once, we are hitting our stride with workouts that we are all enjoying trying to master. So the bodyweight bootcamp for this week was not full of surprises, just hard work. In contrast my RKC workout was something I haven’t done in a while and it was refreshing to get that work done, and by the same token, doing Kenpo for the first time in weeks or maybe even months was great. I know I loved Kenpo then during the P90X program I started to loathe it but for a day when you want a light cardio workout and want it to go by quickly then Kenpo is ideal. Almost every time I think I want to have a light day I will go with Kenpo, I mean I am not going to go with any kind of yoga am I?!

Here, just for reference 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 lunge no step
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

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 walk in to hip raise
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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