The beginning of week 69 of Boot Camp included lots of core work: 5 stations, 4 exercises, 30 seconds each exercise: Station 1 with kettle bells: figure 8’s going left then right, lunge and press on each leg 45 seconds of fast feet Station 2 with resistance bands: upright rows, speed squats, jump overs, bicep curls Station 3 with swiss ball: hip raises, swimmers, j-lo’s, back extensions Station 4 with medicine ball: Russian twists, squat and throw, lunge chops, burpees Station 5 with TRX straps: skiers, alligators, runners, oblique lifts Then we partnered up and did more core work: Side plank on each side, raising your hips up and down, while your partner offered resistance by pushing on your hip. The original exercise was to hold plank while your partner held your legs and did squats. We need to modify so, hold plank, then hold plank with one leg elevated and then the other Then leg raises—while your partner stands behind you, you hold onto her ankles and lift your legs up and your partner pushes them down in different directions. A partner wall sit Partner stand-ups each arm. Pulse lunges on each leg while your partner offered resistance by pushing on your shoulders Partner push-ups Partner squats—squats while your partner offered resistance by pushing on your hips Cool down. Great workout Dustin Maher
Posted on: Mon, 03 Feb 2014 16:22:21 +0000
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