We had ten women out at the BridgeHampton neighborhood (Ballantyne area) this morning for an awesome boot camp workout...talk about starting the holiday weekend off on the right foot!
Below is the workout we did this morning. I loaded my SUV up with equipment, divided the group into pairs, and got to work doing strength stations with sprint drills in between. (Warm-Up Part 2 might have been the most difficult part of the whole thing!)
WARM-UP:
*Jog to entrance; circle loop 3x; run back
WARM-UP PART 2:
*80-60-40-20: Air Squat/ Plie Squat (switch kind every decade)
*8-6-4-2: Burpee Jack (w/ or w/o Push-Up) (=Plank Jack to Jumping Jack)
30-20-10/ 3-2-1 DRILL: (2 people/ station) (5 min. limit/ station...race to complete assignment!!!)
1) 1 DB ea.
*30-20-10 (1/2 ea. side): S-A Clean and Jerk to OH Jump (ground to OH jump)
*In Between: Sprint there/ back (long length of lot)
2) 1 MB ea.
*30-20-10: Side-to-Side Lunge (challenge: hold MB chest high)
*In Between: Sprint there/ back (long length of lot)
3) 1 DB ea. (arm hangs off curb)
*30-20-10 ea. side: S-A Plank Row (all R, then all L)
*In Between: Sprint there/ back (long length of lot)
4)
*30-20-10: Squat-Thrust-Lateral Jump over painted line (parking lot lines)
*In Between: Sprint there/ back (long length of lot)
5) 1 MB ea.
*30-20-10: MB Clean or MB Squat Toss
*In Between: Sprint there/ back (long length of lot)
If you live locally and are interested in joining us, I am hosting BridgeHampton boot camps Friday mornings at 6am and Monday evenings at 5:30pm throughout the summer months. We meet at the clubhouse; $10/ person/ session. All levels participate...from beginners to true athletes. Start and finish your week with a bang!
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