livingthewrightway

Living my life the right way!

Arms and Abs Workout

on February 11, 2016

Another day of teaching Insane Boot Camp at the gym.  Today’s focus was on arms and abs.  It was a great workout.  Most of the time was spent in the fat burning zone.  I love teaching this class because of the awesome people who take it.  They are so much fun. I am working on some really awesome work out graphics but until then here is what we did today.

Warm Up

  • 30 Second Jog
  • 30 Second Jack
  • 30 Second Butt Kickers
  • Arm Circles 30 Seconds Forward and 30 Seconds Backward

You will do each round 3 times, each exercise the round for 30 seconds.  Rest when needed in between rounds.

Round 1

  • Front Jabs (can use a light weight)
  • Jacks
  • High Knees
  • Push Ups

Round 2

  • Upper Cuts (can use a light weight) in sumo squat position
  • Weighted Jacks (hold one weight in your hands)
  • Scissors
  • Shoulder Press (appropriate weights)

Round 3

  • Skater Hops (can use a light weight in each hand)
  • Plank Hops (in plank position hop feet in and out to hands)
  • Alternating Front Kicks (be sure to keep the core tight)
  • Tricep Kickbacks (appropriate weights)

Round 4

  • Side Kicks Right Side 30 Sec.
  • Side Kicks Left Side 30 Sec.
  • Squat Jacks or Side to Side Squats
  • Mt Climbers (in plank)
  • Bicep Curls  (appropriate weights)

Abs

  • Plank 30 seconds
  • Russian Twists (optional weights) 30 seconds
  • Crunches 30 seconds
  • Right Side Crunch 30 Seconds
  • Left Side Crunch 30 Seconds

Cool Down and Stretch, be sure to stretch those arm muscles.

 

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