Today's BridgeHampton Bootcamp Preview

Below is the boot camp workout I'll be teaching this evening at 5:30 at the BridgeHampton neighborhood (corner of Ardrey Kell and Hwy. 521).  Come join us ($10/ person), or try this one on your own at home.

Using one dumbbell only throughout this workout, you will train your body unevenly, forcing your core (abs and back) to compensate and stabilize.  

(Required Equipment: 1 Medium to Heavy Dumbbell/ person (I will use a 15 lb. DB))

ABS: 

3 Rounds -

*1 min. x Dumbbell (DB) Squat + Torso Twist (1 DB held chest high, squat and lift one knee upon standing - twist opposite elbow to outside of lifted knee, switch legs and twist direction w/ each squat)

*10 ea. x Single-Arm Renegade Row

DESCENDING AMRAPs: (AMRAP = “As Many Rounds As Possible”)

(use/ estimate long length of a soccer field)

10 min. AMRAP

*10 ea. x Single-Arm DB Squat Swing

*10 ea. x Front Lunge Thruster (overhead press on step back to center)

*Dumbbell Bear Crawl there - R (DB in Right hand)

*DB Bear Crawl back - L (DB in Left hand)

8 min. AMRAP 

*5 ea. x Pike Push-Up to Tricep Row and Extend (all R, then all L)

*Side Shuffle there (DB held chest high) (OR R Rack w/ R leg lead) - to trash cans

*10 ea. x S-A Snatch - @ trash cans

*Side Shuffle back (face same direction) (OR L Rack w/ L leg lead) - to house

6 min. AMRAP

*10 total x (Single-Leg) Burpee Lateral Hop Over DB on ground (use inside leg) (modification: regular burpee)

*Sprint there/ back - DB in R Hand (pump both arms)

*Sprint there/ back - DB in L Hand (pump both arms)

4 min. AMRAP 

*10 total x Round House to Jump Squat (hold 1 DB chest high, circle it around to behind the neck, squat jump, then finish the circle w/ the DB to return it center and chest high, reverse circle direction ea. rep)

*DB Overhead Run there/ back (in both hands OH) (modification: rack on R shoulder there/ L shoulder back)

2 min. AMRAP

*5 x Hop Out to Plank/ Hop In - Donkey Kick (challenge: add Push-Up after hop out to plank)

*5 x All-4s Plank Hops (in plank position, simultaneously hop both hands and both feet 2 inches off the ground, return to perfect plank)