Bootcamp Breakdown
- Thread starter punky3333
- Start date
Hi Jodi...Nancy C posted a Boot Camp "cheatsheet" over on VF awhile back. Actually, I think you could download it, but I'll just type it in here. Each cycle has 4 parts: cardio; lower body work; upper body work; abs.
Cycle 1: Jacks/halfjacks/circlejacks/airborne; squats w/ barbell; rows w/ barbell; plank - side twist
Cycle 2: Sumo squats; static lunge w/ barbell; pushups; long lever crunch w/ med ball
Cycle 3: Jack/Jab/Plyo; Plie squats w/ barbell; tricep dips; reverse crunch w/ med ball
Cycle 4: Speed skater; leg press w/ med ball; bicep curls w/ barbell; plank/pushup/out
Cycle 5: Terminators (!); squat/roundhouse/calf pumps; one-arm rows w/ two 8lb db; plank/side hip raise
Cycle 6: Consecutive power kicks; front/side kicks; military press; oblique crunch
Cycle 7: knee up/kick/speedbag/airbornes; lunge (alternating front/back w/ db); lying tricep extensions (yay! we get to lie down!); planks on elbows w/ hip dips (hard!)
Cycle 8: Ice breakers; side lunge w/ med ball; hammer curls; oblique twist w/ med ball
Cycle 1: Jacks/halfjacks/circlejacks/airborne; squats w/ barbell; rows w/ barbell; plank - side twist
Cycle 2: Sumo squats; static lunge w/ barbell; pushups; long lever crunch w/ med ball
Cycle 3: Jack/Jab/Plyo; Plie squats w/ barbell; tricep dips; reverse crunch w/ med ball
Cycle 4: Speed skater; leg press w/ med ball; bicep curls w/ barbell; plank/pushup/out
Cycle 5: Terminators (!); squat/roundhouse/calf pumps; one-arm rows w/ two 8lb db; plank/side hip raise
Cycle 6: Consecutive power kicks; front/side kicks; military press; oblique crunch
Cycle 7: knee up/kick/speedbag/airbornes; lunge (alternating front/back w/ db); lying tricep extensions (yay! we get to lie down!); planks on elbows w/ hip dips (hard!)
Cycle 8: Ice breakers; side lunge w/ med ball; hammer curls; oblique twist w/ med ball