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Thursday, August 15, 2013

Wednesday, August 14 Lunchtime Boot Camp!

Another beautiful week in Edmonton with much sunshine and some warmth! I think this is a busy week, as we only had four participants out this week for boot camp, but one new recruit and they worked hard!!

Keith named this week's workout...

Pump Yo' Jam

Warm-Up (30 seconds each)
Jumping Jacks
Squat Jumps
Speed Skaters
Ski Moguls (feet together, twisting while hopping like skiing around moguls)
- repeat!

Tabata 1 (20 seconds work, 10 seconds rest)
Incline Push-Ups (using bench with feet on ground)
Triceps Dips (off bench)
- alternate exercises for 4 sets each (8 sets total)

Isometrics (1 minute each)
Low squat hold
Plank hold

Tabata 2 (20 seconds work, 10 seconds rest)
Alternating lunges (forward or backward)
Glute lifts (from all fours - 2 sets on each side)
- alternate for 4 sets each (8 sets total)

1 minute plank
20 bicycles
20 reverse crunches
30 mountain climbers
15 hip lifts in side plank/side
20 single leg lowers


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