If you missed Boot Camp at the BRKKA Jan 23, 2012

Two Free weeks of karate & kickboxing – give us a try! Call for details 561-926-1846

Jan. 23, 2012 Boot Camp Workout – if you missed it, try it at home. All you need is a stopwatch and some weights.

For 20 seconds, do as many of the following exercises as you can, as fast as you can. Then you rest for 10 seconds before doing it again. Each exercise is repeated 8 times in a row before moving on to the next one. 20 seconds on / 10 seconds rest, 8 times each.

1- Jumping Jacks
2- Squats – all the way up, all the way down. Hold the squat down for your 10 second rest
3- Hold light weights, one in each hand and do punches forward, alternating right and left punch. Stand with one leg behind the other to support your back.
4- Single arm weighted swing: Hold a light weight in one hand. Stand with legs apart, in squat position. As you squat down, let your arm swing down, between your legs, keeping your arm straight/elbow locked. As you stand up, let your straight arm swing all the way up, over your head and pause a second before swinging back down into the squat. Hold the arm straight up overhead for the 10 second rest. Switch arms after each 20 seconds swing/10 sec rest, but switch it at the bottom of the swing as not to accidentally drop the weight on your head. Each arm has 8, 20 second sets.
5- Straight arm plank rows: Can be done straight leg or bent leg. Get into plank position and have a light weight dumbbell in each hand. Lift one arm at a time into a row, bringing your elbow straight up, above your back. Alternate hands. Hold plank position for the 10 second rest.
6- Bent arm plank walk: Move your entire body by shuffling forward and back while holding bent arm plank position. The distance forward and/or back doesn’t matter – just have room to move a short distance each direction. Hold bent arm plank during 10 second rest.
7- Knee ins: Sit on the floor with arms propping you up from behind. Bring knees into chest and back out straight in front of you.
8- Place two cones (or any object) approx. 6 ft apart on the floor. Stand sideways and run sideways between the cones, touching each cone as you come to it. Side shuffle back and forth between cones – do not cross your feet. 10 sec rest between 20 seconds of side shuffling.

Should take approx. 55 min. Have fun!

Two Free weeks of karate & kickboxing – give us a try! Call for details 561-926-1846 www.BRKKA.com



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