Thursday Boot Camp Workout

Warm up -

10 side to side lunges no weight(10 each side)
Alternating arm swings with DBs 10 each side
Standing Pec Dec with DBs 10 reps

Repeat above 3 times - 10 reps first two sets and 15 last set.

4 minutes Tabata style cardio - 20 second sprint followed by 10 second rest. Repeat 8 rounds to complete 4 minutes.

Eight 8 count body builders - jump back to plank/pushup/pop feet out and back in/pop feet to hands/stand and jump.
SS 8 each side side planks with a leg lift.
TS 8 each side reverse lunge into knee up.

Repeat 3 times....last set with 10 reps.

10 elevated supine bar pull ups
10 SS tricep bench dips
10 TS plank position knee drive to elbow (10 each side)

repeat 3 times last set is 15 reps.

8 each side feet on bench plank hold with a leg lift.
SS 8 each side supine single leg extension.
TS 8 each side single leg push ups.

repeat 3 times last set is 10 reps.

Repeat above Tabata protocol sprinting for end.