The Kitchen Sink - boot camp workout competition

[kmoore]

Dynamic Warm-up
Action tag - like freeze tag except when you are tagged you do jumping jacks until a partner un-tags you.
Designate 2-3 people to be it at a time--depending on the size of the group-time how long it takes the taggers to tag everyone or call time around 2minutes. Change "its" until everyone has been "it"/

Tabata (4 minutes total with 20s on and 10s off alternating between
both exercises)
Squat to Chair Pose
Chair Pose with Foot taps to side

Jump Rope – 5 minutes alternating style and speed every 30-6o seconds
double leg, single leg, side to side, front to back, high knees, etc.

TEAM CORE INTERVAL – make one line- perform the following exercises while teammates move from one end of the line to the other – 3-5 minutes
push ups
flutter kicks
bicycle crunch
side plank lift
side plank lift – other side
REPEAT Jump Rope and Team Core Intervals for 3-4 rounds

Finisher Tabata (4 minutes total with 20s on and 10s off alternating
between both exercises)
Squat to Chair Pose
Squat hold 10 seconds – Squat hold pulse 10 seconds

Cool down and stretch - hoo-rah!

Kerry Moore
Boot Camp Instructor
Vast Fitness
www.vastfitness.com
www.facebook.com/vastfitness

[Kyle]

I used those Tabata combinations yesterday. Great stuff!

I was unsure how the team core interval works. Can you please try explaining it again?