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Exercise Schedules

Whiteboard Workout #7: Past Boot Camps – Single Side Workout

Warm up – elevate the heart rate, butt kickers, high knees, push ups, jumping jacks for 3 mins

For this workout you need 1 weight, 45 secs, 15 secs rest to switch sides, then move to next exercise until complete

1 – Squat with single arm Overhead press

2 – Side Lunge to a Biceps Curl to single leg balance

3 – Plank single knee to elbow with 1 push up back to plank

4 – Burpee with single leg balance the whole time

5 – Short Stride lunge forward with lateral raise on same side

6 – Pick up Row with rotation

7 – Side Plank hold

Repeat 1,2 or 3 times.  Once you have conquered 3 times increase duration to 1 minute with 15 secs rest