Bootcamp – enter the clubbell
July 8, 2012
NEEDED EQUIPMENT: Clubbells (sandbag for challenge)
CIRCUIT #1
20 seconds Front Plank (V-sit 2nd round)
20 Slaloms
20 seconds Front Plank (V-sit 2nd round)
20 Air Squats
X2
CIRCUIT #2
4 stations – 45 seconds each
Clubbell Front Swing Hand Switch
Ice Skaters
Squat Jumps
Bear Walk
CIRCUIT #3
4 stations – 30 seconds each
Clubbell Alternating Shield Casts
Side Lunges
Leg Raises
Mountain Climbers
X2
CIRCUIT #4
4 stations – 45 seconds each
Clubbell Barbarian Squats
Stutter Steps
Lunge Twists
Siamese Squats
CIRCUIT #5
4 stations – 30 seconds each
Clubbell Outside Pendulum Swings
V-sit Twists
Air Squats
Crab Walks
X2
CIRCUIT #6
3 areas about 15-20 yards apart. 20 seconds each station then sprint to next
10 – each side – Crab Crunch
10 – each side – Split Squat Jumps
20 Rowboats
X4
BONUS CHALLENGE
40 yards Sandbag carry and back (carry any way you can)
15 Lunge Walk with Clubbell and back (flip Clubbell from side to side when you walk)
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