This Morning's BridgeHampton Boot Camp Workout

WARM-UP:

*Tabata (8 rounds): 20 sec. x Jog (work way to Sprint); 10 sec. x Air Squat

*Tabata (6 rounds): 20 sec. x Curb Push-Up Side Step (modification: no push-up); 10 sec. x Hold Plank (switch direction ea. round)

COUNT-UP/ DOWN:

Ex. A.   -  Ex. B (NO rest, 5 min. straight alternating b/w Exercises A and B (ea. round total 1 min.))
*50 sec. - 10 sec.

*40 sec. - 20 sec. 

*30 sec. - 30 sec.

*20 sec. - 40 sec.

*10 sec. - 50 sec. 

Exercise A: Fwd. Hill Run up/ down

Exercise B: Bkwd. Bear Crawl up hill/ Run down

BASKETBALL COURT THERE/ BACKS:

1)

*5 Rounds: Burpee Frog Hop there (short length of court)/ Sprint back

2)

*10 Rounds: Lunge there/ Sprint back (we did 5 rounds full length; 5 rounds 1/2 length)

3)

*1 x Squat-Thrust-Lateral Jump to Sprint there/ back 1x

*2 x Squat-Thrust-Lateral Jump to Sprint there/ back 2x

...all the way to:

*8 x Squat-Thrust-Lateral Jump to Sprint there/ back 8x


COUNT-UP/ DOWN:
*50 sec. - 10 sec. 
*40 sec. - 20 sec. 
*30 sec. - 30 sec. 
*20 sec. - 40 sec. 
*10 sec. - 50 sec. 
Exercise A: Squat (fingertips touch ground)-Jump Up to Curb-Land in Squat (fingertips touch ground)-Hop/ Step Down
Exercise B: Triceps Dip at Curb


FINISHER:
5 Rounds of:
*10 x Bkwd. Frog Hop - Sprint back to Start


STRETCH: