BootCamp Num 4

BodyCombat based

Running up and down the room (4 rounds)
Jabs 8 counts (20 times)

Running up and down the room (4 rounds)
UpperCut 8 counts (20 times)

Running up and down the room (4 rounds)
Hook 8 counts (20 times)

Running up and down the room (4 rounds)
Abs Twist 8 counts (20 times)

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Walking Knee with plate (4 rounds)
RoundHouse Kick 8 counts (20 times)

Walking Knee with plate (4 rounds)
SideKick 8 counts (20 times)

Walking Knee with plate (4 rounds)
Front Kick 8 counts (20 times)

push up (20 times)
dips (20 times)
caterpilar run (10 rounds after all in a line)

BootCamp num 2

get ready BootCampers...be prepare..be extra prepare for torture

BootCamp equipment - Step Board
BootCamp style - Cardio - static - Hold

LEGS
CARDIO - 5 min
place board in front - jump over board - pickup board place in front - repeat

Static - 5 min
lunge wif board
start by standing on board - bring one feet down to a lunge possition - bring de same leg up - alternate leg

HOLD 2 MINUTES
Squat - In set position your kness will be bent at 90 degree angles and thighs will be parallel to the ground. It’s a squat with proper back alignment.
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SHOULDER/CHEST
CARDIO - 5 min
place board in front - jump over board - pickup board place in front - repeat

Static - 5 min
push up wif leg on board

HOLD 2 MINUTES
Iron Cross - Grab the board and hold them at the top of a lateral raise. HOLD FOR 2 MINUTES
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ABS
CARDIO - 5 min
place board in front - jump over board - pickup board place in front - repeat

Static - 5 min
sit up

HOLD 2 MINUTES
Plank - Get into push up position but instead of hands down, place your forearms on the mat. Be sure your body is straight. HOLD FOR 2 MINUTES
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TRICEP/BICEP
CARDIO - 5 min
place board in front - jump over board - pickup board place in front - repeat

Static - 5 min
tricep deeps

HOLD 2 MINUTES
Drive - Set position, back erect, hold board like you would a steering wheel and raise it out in front of you, arms straight, like you are driving a car. HOLD FOR 2 MINUTES

My 1st BootCamp class

Wow...i have my own slot at Giza. (Monday 9.30am)
1st day at Giza, 3 May 2010, didn expected so many turn out.

i had 13 members in my class.

Gave them an overview of what BootCamp is all about. scared 1 member off. de class havn even started yet. HAHA...

every one were paired off. those dat remained in class had fun!! litterary cried their lungs out!!

Hope they come back for more torture next wk...