Arms and Abs Workout

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.