Bootycamp

A little different advent today! Here's David's workout from this morning. It's the 12 days of Christmas, so do it like the song. This may take more like 20 - 25 minutes.

1
2 then 1
3 then 2 then 1
etc.

Tomorrow is a Rest day! You made it! Merry Merry Christmas Rockstars!

That's 144 Squats!!

From yesterday's class:

Grab two rags. Place one underneath each foot and do the following with your feet on the rags.

Mountain climbers (45 seconds)
-30 sec rest-
Forearm knew to elbow (45)
-30 sec rest-
Plank jacks (45)
-30 s*x rest-

Repeat 3x

Even when it's cold and foggy, it's important to get fresh air into those lungs.

Just 3 days remaining before Christmas!

Last one of these for the year! Do the following 4 times through. Break 30 seconds between sets.

10 mountain climber push-ups
20 star jumps
20 star sit-ups
10 jump lunges each side
10 forearm hip dips each side

We're starting the last week of the advent calendar. Let's see how strong we've gotten!

Plank Circuit:

1 minute high plank hold (option to lift one arm 30 seconds and then switch)

1 minute forearm plank hold (option to lift one arm 30 seconds and then switch)

1 minute side plank each arm (option to lift top leg)

1 minute reverse plank

rest 30 seconds
repeat 3x

We did this yesterday as a rotating circuit, but try this straight through. Brake as needed.

5 down-ups
10 double crunches
10 slow and controlled boat rows
10 bridges
5 bear crawl pop-up
5 (combo move: 2 squats, 2 lunges, 1 downup)
10 mountain climbers
5 (combo move: reverse lunge, squat, reverse lunge)
5 side forearm leg lifts (each side)
5 forearm hip dips (each side)

Burpee Tabata! You can add the push-up, do it wide-legged or more like a down-up.

Go 20 seconds on, 10 seconds off. 8 rounds. Intense but short! (Only 4 minutes)

It's your favorite day of the advent!

Rest or use it for makeup.

See you tomorrow rockstars!

We're back to push-ups. Try to increase what you did last week by at least 1 each kind, each round.

Do each of the following 3-10 times/1-3 sets based on ability. It should feel hard!

-blast off push-up (start in dowdog with BIG bend in knees, blast forward shoulders beyond fingertips, lower down and return to downdog with knees bent)

-1 hand elevated (place hand on blocks or stack books) each side

-2 hands elevated (focus on getting shoulders lower than the blocks)

-mountain climber push-ups (knee, knee, pushup)

Today in class, we did lanes. Here's 2 options for your workout depending on how much space you have.

1. Bear crawls 20 steps each hand -or- 20 blast off push-ups (from bent knee downdog to push-up and return)

2. 20 Standing long jumps -or- 20 jump squats

3. Inch worms (20 times). Make it harder by putting a towel underneath your feet!

4. 10 forearm hip dips (each side)

5. 10 boat to 1/2 boat

6. 25 wall jumps

-repeat for 10 minutes without breaking-

Not sure what this one is? Check out December 5th. This will get you to 100 squats. Ready, set, go!