4 Times as Fun

Today I got to train with the boot camp bunch again. We did four mini circuits. It was a great workout. I needed this kick in the pants. I actually broke a sweat today. In fact, my hair swelled to twice it's normal size!

Circuit #1 - 3 Rounds
1. Clean & Squat - 20 kg
Left - 21 reps, Right - 21 reps

2. Windmills - 12 kg
Left - 21 reps, Right - 21 reps

Circuit #2 - 5 Rounds
1. Bear Crawl - 40 yards
200 yards total

2. Bunny Hop - 40 yards
200 yards total

Circuit #3 - 3 Rounds
1. One Arm KB Rows - 16 kg
Left - 21 reps, Right - 21 reps

2. Walking Overhead Lunges - 12 kg
Left - 21 steps, Right - 21 steps

3. Rotating One Leg Pushups
21 reps

Circuit #4 - 10 Rounds
1. Side Burpees
110 reps

2. Swings - 32 kg (70 lbs.)
110 reps

This is what I call a Burpee/Swing Complex. You start by doing 20 burpees and 2 swings. Then you do 18 burpees and 4 swings. Keep decreasing the burpee number by 2 and increasing the swing number by 2 until you do 2 burpees and 20 swings.

Four circuits. Four workout partners. Four times the fun.