Monday, February 23rd

Another week ahead and we’re gonna fire it up with a leg day!  No night session Monday this week!  Tweaking the timing format just a tad today .. we’ll prep each round with 10 seconds rest, then go 30 seconds of main movement followed by 20 seconds of shakeout either with jump jacks or simulated rope jumps (your choice).

20150223

10/30/30 x 3 rounds, we’ll take about a minute between rounds. All main movements will be done with a light kettlebell or dumbbell.

1.  Sumo Squats with high pull

2.  Back Lunge with bell in goblet position, pulsing .. left leg back

3.  Back Lunge with bell in goblet position, pulsing .. right leg back

4.  Forward/Backward duck walk with bell in goblet position (5 forward/5 backward, repeat…)

5.  Wall sit — arms extended straight ahead holding bell

6.  Side/side duck walk with bell in goblet position (5 left/5 right, repeat…)

 

Related Posts

NBW Boot Camp #1213 – Tabata with Toys – August 21st

Our weekly jaunt around the ring ... 20 seconds at a time...

NBW Boot Camp #1212 – Monday, August 20th

Back to school soon, so how about a little math refresher ..... the PRIMES are back!

NBW Boot Camp #1211 – Saturday Circuit – August 18th

Just 6 this week, but each set up for 2 athletes (yes, you are all athletes!).  Timer running at 45/15

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.