Workout of the Week

Last week during my boot camp class, I decided to give my friend Dave a tough workout, as he's always up for the challenge.  He has the strength to do quite heavy weight-bearing exercises, but, like many guys I know, he lacks endurance to go along with it.  So, I was quite pleased that he felt it for a few days afterwards!

Here is the workout.  We did the first circuit twice and followed it by the abs challenge at the end. 

For 12 minutes, without taking a break, perform this circuit as many times as possible:

• 15 pushups
• 20 goblet squats (with 15-20 lbs)
• 50 skip rope (or jumps)
• 10 sumo squat jumps

Once the 12 minutes is up, break for 2 minutes.  Repeat as many times as you'd like.

For the Abs Challenge, we performed the following:

• 60 second plank
• 25 Russian Twists, no weights, feet on the floor
• 25 Russian Twists, no weights, shins parallel to the floor
• 25 knee tucks (keeping feet and shoulders off the floor)
• 25 slow bicycles
• 25 leg lifts (shoulders up off the floor to make it harder, keeping legs straight)
• 25 crunches
• 60 second plank

Remember to warm up first with a light jog, half squats, arm circles, hamstring curls, lunges, side shuffles, and high knees.

Cool down with a slow walk for 2-3 minutes, before stretching for the final 10.

Good luck!  It was definitely a good workout!