BABEies Bootcamp #47 – Fall 2018

Part 1 – Dynamic Warm Up (5 minutes)

Part 2 – Runner’s Prep (10 mins)

  • Toe Walks
  • Heel Walks
  • Ankle Walks (Inside & Out)
  • Duck Foot Walks
  • Pigeon Toe Walks

Part 3 – Short & Hard (40mins)

Back and Forth with your Partner for Multiple Sets. Rotating from one exercise to the next. Work on a 3-Minute Clock to complete both partners sets. Complete 3 rounds of each exercise. BUT don’t forget the BONUS at the END of each round. TARGET 1-MINUTE.

#1: ROW – Sprints

  • Beginner – 200m
  • Intermediate – 225m

#2: TURF – Sprints

  • Beginner – 4 Lengths
  • Intermediate – 5 Lengths

#3: BIKE – Sprints

  • Beginner – 10 cals
  • Intermediate – 12 cals

BONUS – 3 Minutes to Complete the Following Core Work:

  • Round 1 – V-Tucks (Alt. EVERY 10 Reps)
  • Round 2 – Alt. V-Sits (Alt. EVERY 10 Reps)
  • Round 3 – Toe Touches (Alt. EVERY 20 REPS)

Part 1 – Spartacus

30sec/Exercise x 3-4 sets w/ 2min Rest between sets (Add a plate to challenge yourself!)

  • BW Squat
  • BW Push-up
  • BW Lunge
  • BW Spider Push-up
  • BW Squat Jump
  • BW T-Push-up
  • BW Lunge Jump
  • BW Plyo Push-up