09/05/12 W.O.D. Impromtu Sizzler Bootcamp Workout at Loantaka Park

09/05/12 W.O.D. Impromtu Sizzler Bootcamp Workout at Loantaka Park

Warm-up 5 minutes

20 seconds ea exercise then 30 second break for 3 rounds then advance to another level for 3 rounds then advance to another level for 3 rounds

Total of 12 rounds with a 60 second break between every third round.

• Air Squat
• 2-1-2-1 Static Lunge
• 2-1-2-1 Push Press        
• 30 Sec Rest                       
  
• 1-0-1-0 Squat
• 2-1-2-x-1 Lateral Lunges
• 1-0-1-0 Narrow Press 
• 30 Sec Rest
• 1-0-1-0 Shuffle Squats                                   
• 2-1-x-2 Rotating Prisoner Lunge
• 3-2-1-1 Wide Press
• 30 Sec Rest
• 3-1-x-1 Rotating Squat Jump                       
• 2-1-2-1 Clockwork Lunge Touch
• 2-1-2-1 Plank to Piller Plank Press
• 30 Sec Rest

1. Round 1 90 sec
2. Round 2 90 sec
3. Round 3 60 sec
   Break 60 sec
   
4. Round 4 90 sec
5. Round 5 90 sec
6. Round 6 60 sec
   Break 60 sec
   
   
7. Round 7 90 sec
8. Round 8 90 sec
9. Round 9 60 sec
   Break 60 sec
   
10. Round 7 90 sec
11. Round 8 90 sec
12. Round 9 60 sec
    Break 60 sec

Then we will do two 3-minute Sizzlers to end it!

Perform the following routine for as many rounds as you can in three minutes.

• Get-ups 10 reps
• Leg-lifts-10 reps
• Superman’s 10 reps
  60 second break

Assattack!

Perform the following routine for as many rounds as you can in three minutes.

• Skater runs – 10 reps
• Lying Hip Extenders – 10 reps
• Squat Hold – 10 seconds

Cool down 5 minutes

Stretching 5 minutes

Total time 28-35 minutes