WOD 8/19/13

5/21/13 WOD

Tabatas let's go!

5/9/13 WOD

Tabatas
8 rounds of 3 sets, 2exercises per set. For a total of 26-28 min.

07/26/2011 Tabatas W.O.D.

Warm-up 5-10 minutes

·         30 seconds of push-ups

·         30 seconds of squats

·         30 second of lunge twists left

·         30 second of lunge twists right

·         30 seconds of marching toe taps

W.O.D. 20/10 tabatas

8 rounds ea. exercise

20 sec work, 10 sec recovery

1 minute break between each exercise

·         Suicide Tap Down

·         Plank Jacks

·         Power Jacks

·         Body Saw Plank

·         Sea Turtles

5 min Light jog cool down.

5 min Stretch and complete

Flexibility & Cardiovascular Endurance

Dynamic Stretching Routine (Flexibility):

At home do this flexibility routine at least one day per week in addition to bootcamp to increase your range and flexibility.  Repeat this routine for 3 rounds or up to 20 minutes.  For additional workouts go to: http://www.rippedandsexybootcamp.blogspot.com/

1.       10 Boot-Strappers

2.       10 Toe Touch Jumps

3.      10 Reaching Side Bends (10 right/10 left)

4.      10 Cross-over Toe Touches (10 right/10 left) aka Windmills

5.      10 Calf Hops

6.      10 High Knee Tuck Holds (3 sec. ea. side, 10 right/10 left)

7.      10 High-Kick Toes Taps  (10 right/10 left)

8.      10 Trunk Twists

9.      10 Shoulder rotations (10 forward/10 backward)

10.   10 “Down-Dog” to “Up-Dog”

HIIT Cardio Routine (Cardiovascular Endurance):

If you want to see better results from bootcamp.  Perform the following cardio routine at home at least two days per week, during off days from class, or if you miss a class.  Repeat this routine for 4 rounds. Total 20 minutes of Work. A stopwatch will make this routine easier to stay on time.  Remember to drink water when necessary.  Also stop if you are not feeling well.  For additional workouts go to: http://www.rippedandsexybootcamp.blogspot.com/

1.       30 seconds - Jumping Jacks
30 second - Active Recovery (example jog in place or side step)

2.       30 seconds - Fast Squat
30 second - Active Recovery (example jog in place or side step)

3.      30 seconds - High knee Running in Place
30 second - Active Recovery (example jog in place or side step)

4.      30 seconds – Mt. Climbers
30 second - Active Recovery (example jog in place or side step)

5.      30 seconds – Burpees
30 second Full-Recovery (relax and breathe deeply, slowly to recover, drink water)

TABATAS for Cinco de Mayo

Warm-up/Stretching

8 rounds of
:20 seconds active
:10 second rest

Repeat 5 Times with a different exercise

Cinco Exercises for Cinco de Mayo

·       Uneven Y Squats

·       Uneven Push-ups

·       180 Jumps

·       Roll Presses

·       Sprint in place

Warm-Down, Stretching