Workout of the Day - Legs and Arms... Sexy Back Boot Camps Kansas City
Warm up and stretch out 10-15 minutes.
23-minute Training Session
Cardio: Tabatas – 20-10’s: Regular for Beginners and Dynamic for Intermediate
1. Running high knees
2. Butt kicks
3. Stationary Ali Shuffles
4. Fighting stance, jump squat and switch, (squat low and touch toes on every squat, explode up)
Repeat for 2-3 rounds
1-2-minute break
Core: Tabatas – 20-10’s: Regular for Beginners and Dynamic for Intemediate
1. Planks
2. Side Planks - R
3. Mountain Climbers
4. Side Planks – L
Repeat for 2-3 rounds
1-2-minute.
50-10’s: Arms Killer Training!! Three Rounds – 15 minutes straight. SLOW on the downward movement 4 seconds, and explode upward.
1. LEGS - Russian split squat - * switch half-way (one foot on bench, squat and touch shoes)
2. BICEP- Hammer Bicep DB Curls – 25 lbs total or more (Palms facing inward when curling)
3. BICEP- Single leg or Dyna Disc 1-arm DB Curls – 12 or 15 lbs
4. TRICEP- Tricep Dips on bench/chair - bodyweight
5. TRICEP- Single leg or Dyna Disc 1-arm DB Tricep Overhead Extensions – 10 lbs+
Repeat for 3 rounds
Cool down and stretch out 10-15 minutes.
Labels: blue springs, boot camp, kansas city, kri chay, legs, push ups, running, tabata, workout muse
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