I taught bootcamp blitz last night. Attendance was dismal. Two people. I figured attendance would be low the evening after all of the New Year’s Eve festivities. Even though I only had two people, I made sure to give them a good workout! I mean, they made the effort to get there, so they deserved to work it out! The one guy was a still a tad bit hungover and I’m not sure he was really that excited to be talked in to class by his friend. He stuck it out though! So…the workout. I saw that The Fitnessista had a pretty darn good post-Christmas workout, so I took that as inspiration and added my own spin on it!
Here’s what we did:
5 minute warmup: Consisted of jogging around the gym, jumping jacks, Frankenstein walks, in-in-out-out with the floor ladders.
The plan for this workout was simple, a round of tabata followed by a strength section to hit the upper body, lower body, and abs. Each strength exercise was performed for one minute before moving on to the next. If you don’t remember, tabatas are 20 seconds all out with 10 seconds of rest for 8 rounds.
Tabata 1: fast pace squats and 180 degree jumps, alternate between the two
- pushup to side plank
- walking wall sit
- sit-up challenge- partner kept track of how many so that they could beat it the next round
Tabata 2: high knees, burpees, mountain climbers, and jumping lunges and repeat.
- plank up downs
- one legged bridge, switch legs at 30 seconds
- sit-up challenge
Now, I had planned a third tabata, but the class is only a total of 30 minutes, so we didn’t get to it. Thirty minutes goes by really fast! These two were friends, so we ended up starting just a tad bit late, but this is what it would have been in case you want to do it at home! I would also add tricep dips and one legged squats to the strength section to make this a complete 3-round workout. It’s a new year…get to it!
Tabata 3: skiers and sumo squats, alternate between the two
- final sit-up challenge
My music for this class was pretty much all mashups. Stay tuned and I’ll be sure to post it for those of you who are mashup obsessed like myself!