By Friday no one wants to dedicate a lot of time to working out. Generally speaking, people have either worked out all week or at least got a few workouts in. The weekends usually lend for more time to train, so people usually save a Saturday or a Sunday for a good solid session. So who wants to workout on Fridays then?
A quick workout is a great way to start the weekend off. I have always felt that Fridays should be fast and furious. Go hard and then go enjoy your weekend. This morning's Boot Camp looked like this with sweat and and rapid breath...
5:30 AM- Warm Up and Movement Prep
5:38- 10 HARD AND FAST INTERVALS, 60 SECONDS WORK AND 60 SECONDS REST
1: Burpee, aiming for at least 20 reps and striving for 25 reps
rest
2: 1/2 Inch Worms with Squat Jump
rest
3: Lateral Squat with Dumbbell Front Press
rest
4: Mountain Climbers, aiming for at least 65 reps
rest
5: Single Leg Burpee
rest
6: Split Jacks, no cheating, big arms big wide jacks
rest
7: Alternating Reverse Lunge Touch the Ground
rest
8: Dumbbell Speed Squats or Dumbbell Squat Jumps with Press
rest
9: Push Up Position Hand Walks Around the Clock, 3 to 9
rest
10: Knee Touches, high fast knees
rest
5:59- 3 Field Sprints, jog out 50 yards and full speed sprint back to start, rest 20 and repeat 2 more times
6:02- Cool Down Stretch and back in your car by 6:12 AM and ready for a GREAT weekend
all done while many are still asleep....
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