Thursday, April 29, 2010 Workout #1

Todays boot camp workout was called a Tabula Rosa, or Hurricane.......this is one one of the hardest workouts we do all year at bootcamp, but also one of the most effective.

The way it works is that you get four sets of exercises...you do each one for 15 seconds (doing quick reps) until you're done with all four and then you do another set immediately after. You do four consecutive sets without breaks. Four minutes straight of the strength training exercises on the same body region may not sound like a lot, but it's a burnout!

 

So, if that makes sense, here are the exercises we did.

Upper Body 1:

• Rows
• Pushes
• Bicep Curls
• Oblique twists with resistance bands

 RUN A LAP BEFORE THE NEXT SET.

Upper Body 2:

• Push Ups
• Tricep Dips
• Military Presses
• Reverse Crunches

RUN A LAP BEFORE THE NEXT SET.

Legs:

• Jump squats
• Reverse Lunges
• Different kinds of calf raises

Core 1:

• Crunches
• Left Side Crunches
• Right Side Crunches
• Reverse Crunches

Core 2:

• Front Plank
• Donkey Kicks- right
• Donkey Kicks- left
• Fire Hydrants- right
• Fire Hydrants- left

After this intense workout people were instantly sore and shaky because thier muscles had been worked to the max. A great workout! Tonight I'm running with a friend though, so I hope my legs can keep up : )