Sisters Boot Camp Day #2

You ladies were awesome!! Here is a list of everything we did.

Warm Up...10 minutes

• Zombies (kick legs straight out)
• High Knees Slow
• Hurdlers
• Skipping
• Grapevine

Then to stations....10 minutes

Station #1

• 20 lunges
• 20 chair push ups/dips (for triceps)
  

Station #2

• 20 squats
• 20 lateral raises

Station #3

• 15 Mountain Climbers
• 10 Push Ups
• 10 Rainbows (obliques/sides)

Station #4

• 20 Jumping Jacks
• 5 push ups with lateral raises on each arm (alternative is to do pushups against the wall standing up)

Station #5

• 10 lunges on each leg
• 10 speed skaters

Then concentrate on arms...30 seconds each

• Lateral Raises
• Lumberjacks
• bent over Butterflies
• Shoot an arrow

Half gym:

• walking lunges
• high knees
• walking calf raises
• bootie-kickers

Timed exercises (2 rounds)

• Calf raises (toes forward, in, and out) 30 seconds
• Arm circles, small arms circles, and hold arms out for 30 seconds
• Standing bicycle crunches
  
• repeat arms starting with lateral raises (alternating forward and side)

Abs (1st round- 45 seconds/2 round- 30 seconds)

• Around the world (knees off floor, slowly bringing arms in)
• Crunchy Frogs (crunch knees in)
• Ceiling Stampers
• Regular crunches

Cool down and stretch