R9D86 – Bootcamp Cardio Abs

Today was a hot one, I had planned to do a little more abs than cardio but when it came to the actual workout I realized I hadn’t really met my objective. Nevertheless it was a great workout, but with the gym being very warm it was a real challenge.

Here’s how it all went down:

2x section
20 Hit the floor
10 3 step Suicides
20 switch kicks
20 in and out abs
10 side crunch

2x section
10 Frog jumps
10 switch lunge
10 stance jacks (foot touch)
10 vsnaps
10 roll to boat

2x section
5x long jump run back – single double triple repeat
10 tuck jumps
10 river jumps
10 ski abs
10 bum lifts

x1 section
10 2 line forward and back suicides
2 lengths sprint runback switch
2 lengths long jump tuck jump
20 plank jacks
10 plank jacks with in and out

x1 section
10 X Jacks
10 diamond jumps
10 wide knee tuck jumps
10 vsnaps
10 rollback hold to shoulder stand

x1 section
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 (actually only did 1x)
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
10 russian twists
10 rollback hold to shoulder stand

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