Workout of the Week

I'm a little behind in my "Workout of the Week" posts, but there is nothing wrong with starting up again!  As I finish my boot camp class tonight, I am looking for ways to continue this level of activity on my own. 

This week's workout is one that can be done alone or with a partner, and I designed it with 3 participants.  You can obviously adjust things to include more people or just run through it on your own.

After a good 7-10 minute warm up (think high knees, jogging, arm circles, hip circles, squats, and lunges), begin this workout.  The concept is as follows:

There are 3 'circuits' involved.  For a total of 20-30 minutes, run through the circuits as many times as possible.  Person A will start running and complete 400 meters.  They will then tag out Person B, who will move onto the next circuit in the series.  If Person C has been working the 3rd circuit, they will move onto the running portion.  Continue this 'tag out' and 'move on' sequence for the duration of the workout, without resting and taking only a few seconds for sip of water as needed.

Circuit A:
Run for 400 meters (or 1/4 mile)

Circuit B:
5 burpees
10 push ups
15 sit ups
20 squats
(repeat)

Circuit C:
5 V Sit Ups
10 Mountain Climbers (per side)
10 Sumo Squat Jumps
12 Plank Position Hip Extensions (per side) (in plank position, slowly raise left food 1 foot off the ground, hold for 2 seconds, lower; repeat with right foot; that's 1 full repetition)
(repeat)

If, after this workout, you're still looking for more, rest for 4 minutes and run through this abs workout too.

60-second Plank
25 Knees Tucks with Shoulders off Ground
25 Bicycles
25 Right Side Oblique Crunches
25 Left Side Oblique Crunches
10 Leg Circles Left
10 Leg Circles Right
60-second Plank

Cool down and enjoy the rest of your day!