Travis's Birthday Boot Camp Workout

Travis's Birthday Boot Camp Workout!
You're getting old, but Boot Camp keeps you young!

Warm up: 2 laps around life guard sand

Stretching: quad pull and reach, lunge with stretch, flamingo walk, high kick

Set 1:
15 lateral should raises (up 1, down 3 counts)
15 jump squats
(repeat set 1, 3x)

100 m Suicide (run 25 m, 50 m, 75 m, 100m)

Set 2:
15 push-ups (1. 15 tricep, 2. 15 off-set w/R arm, 3. 15 off-set w/L arm)
16 plyo-lunges or 20 lunge with knee raise
(repeat set 2, 3x)

100 m Suicide (run 25 m, 50 m, 75 m, 100m)

Set 3:
15 or 20 biceps and back
1. single arm inside R bicep curl followed by dbl weighted single R back row
2. single arm inside L bicep curl followed by dbl weighted single L back row
3. inside back rows, both arms, palms face forward


(2) 100 m Suicide (run 25 m, 50 m, 75 m, 100m)

Abs:
25 sits ups pressing R arm with weight overhead
25 sit ups pressing L arm with weight overhead
25 V-ups

Stretching!

What a way to end class today with a gorgeous double rainbow!
Happy Birthday Travis!