Boot camp

My legs may possibly fall off. Here's why.

Wednesday, December 17 HEAT class

Everyone had a step, and I had them put extra risers underneath to make their steps a little higher than usual.

1 minute step-ups, right leg leading
1 minute step-ups, left leg leading
1 minute jumping jacks
1 minute squats

1 minute step-ups with a knee lift, alternating lead legs
1 minute jacks
1 minute squats, going lower this time to almost touch the butt to the step

1 minute step-ups with a knee lift, pausing at the top to work on balance
1 minute jacks
1 minute crossover tap (tap the right hand to the left corner of the step, crossing the right leg back behind the left leg, then switch. the goal was speed)
30 seconds jacks
1 minute crossover taps again, this time counting how many times you touched the step

the highest number of touches was 37... so we did 37 squats, down low again to almost tap the butt to the step

1 minute dips off the step
1 minute mountain climber
1 minute dips
1 minute mountain climber

1 minute jumping jacks
1 minute hustle around the step (stand to the side of the step, touch it, then hustle around the back end of it to the other side, touch, repeat. again, the goal was speed)
30 seconds jacks
1 minute hustle around again, this time counting

the highest number of touches was 101... so we did 100 alternating lunges onto the step with body bars across our shoulders

(if you're keeping track, we've now done more than 100 squats plus 100 lunges)

1 minute jog in place to shake out the legs

30 seconds jacks
30 seconds football feet
30 seconds jacks
30 seconds football feet

10 crazy pushups (5 with the right hand in tricep pushup position and elbow going back and left hand out wider with elbow going out to the side, then switch the hands and do 5 more)
10 tricep pushups

1 minute jacks
1 minute repeater glute squeeze right
1 minute repeater glute squeeze left

weighted abs with the body bars

stretch