Upper body/core/cardio

These exercises are a combination of p90x, insanity, local bootcamp classes and just common exercises,

Warm up:

Jump rope 3 min

30 sec of each of the following for 2-3 rounds

jumping deck squats: AKA: Drea Rolls
burpees
hit the floor
jumping jacks

Stretch

Work: 30 secs of each of the following for 2-3 rounds

Burpees
In and Out Bicep curls
pushup flys
pikes press
up out together down ( abs) x 20

repeat

21’s
mountain climbers
ski abs
chair dips
y- press

repeat

curl up hammer down
deep swimmer press
switch kicks
front to back tricep extension
push ups
bicycles

repeat

concentration curls
upright rows
wall balls
one-arm balance pushups
tricep kick backs
alternating arm and legV-ups

repeat

cool down

Amanda Malone †

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