Wow, this high intensity workout was great at Bootcamp this week. I modified it slightly to make it ‘do-able’ at home, have a crack and tell me what you think. Remember, the key element here is INTENSITY. Don’t do it half-arsed with a view to conserve energy…… go hard and you’ll thank yourself later. Enjoy.
50 Single leg box step ups with knee raise (25 per side)
40 Cycle crunches
30 Shadow boxers – Rapid (front/rear/dodge/rear) – do 15 per side and change stance to other leg
20 Lunge jumps to alternate sides
10 Hand release push ups – lower to ground, raise hands off then on the ground and press up OR do plyometric push ups – push up with a clap
10 Squat jumps with knee tucks
3 minute run – with Treadmill – 2 minutes 10 kph / 1 minute 12 kph. Without Treadmill – run up your street at a light to moderate pace for 2 minutes then turn around and run hard back home.
1 minute recovery and REPEAT for a total of 5 rounds