Week 5=No Mercy

A day late, but better late than never.

Monday was Zumba & Boot Camp. Both workouts were high cardio but Boot Camp was a killer. Zumba incorporated some Booty Barre stuff & really worked the arms.

Workout Breakdown:

  • 52 minutes
  • 113 avg bpm
  • 329 calories burned
  • 86% fat burn

Boot Camp started a little different this week. We did a mini warm up of jogging in place, flutter kicks, high knees, toy soldiers, bird dippers, Y & T stretches, & piriformis stretches. There were 5 stations set up & one of them was an AMRAP. 4 of the 5 stations had 3 exercises and the AMRAP station had 4. You did each exercise for 40 seconds, 10 seconds of rest. You went through the list twice. Before you switched to the next station you did a mini tabata. The first were single leg back lunge with a hop. 20 seconds of work with 10 seconds of rest. The stations were leg and core based this week.

Station 1 (all done on a Bosu):

  • Jump Squat
  • Plank Pushup
  • Lateral Hop Over

Station 2:

  • KB Burpee
  • Moutain Climber to a Push Up
  • Jump Rope
    • Mini tabata-burpee, once on the floor raise hands, and then come back up

Station 3 (AMRAP):

  • 7 Jacks
  • 7 Pushups
  • 7 Jump Lunges (for each leg)
  • 7 Spider Crawl (for each leg)
    • Mini tabata-ski jumps

Station 4:

  • Hamstring Curl using an exercise ball
  • Russian Twist
  • Speed Skaters
    • Mini tabata-Jump squats

Station 5:

  • Prone Row
  • Sea Turtles
  • 3 Pulse Jump Squat

By the end of this workout I was drenched in sweat and my legs were shaky. But I always take that to be a sign of an awesome workout.

Workout Breakdown:

  • 42 minutes
  • 125 avg bpm
  • 315 calories burned
  • 54% cardio

Tonight is another back to back workout of Zumba (Latin night) & TRX. I have a feeling TRX will be core and leg focused. Mondays are usually a good indication of what my week holds. It’s interesting when that happens because none of my 3 instructors consult with one another but it always seems that they will all focus on the same set of muscles the entire week. It’s really fun on the nights I have back to back workouts.

 

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