Anchor – Bootcamp Circuits Tabata Style!

When & Where: October 19, 2020 @ The Anchor;

Q: @Nomad; PAX: Shiplap, Hop Along, Fromage, Lake Life, Hocus Pocus, Nala, Package, Windy, Micro Velvet

Disclaimer: I am not a trained fitness professional * Work at your comfort level and modify as needed, but keep it moving!

Warm-up: Toe Touches, Side Lunges, Jumping Jacks 

The Thang: Bootcamp Circuits Tabata Style

Stretch & Cooldown & Name-O-Rama

Inspiration: Truths to Hold onto when Anxiety Sends Us Spiraling:

1. I am loved by God (Romans 5:8)
2. I am God’s handiwork (Ephesians 2:10)
3. God is with me (Psalm 145:18)
4. God has a purpose for me (Jeremiah 29:11)
5. God is in control (Proverbs 19:21)

Do each set once then repeat from the top for a total of 2 sets)

Bootcamp Circuit #1: 45 seconds work / 15 seconds rest –

• PushUps
• One Arm Row (R)
• Squat Press with Leg Lift
• One Arm Row (L)
• Bulgarian Split Squat (R)
• Deadlift with Front Raise
• Plank Lat Raises (R)
• Plie Squat Pulses
• Bent Fly
• Bulgarian Split Squat (L)

Bootcamp Circuit #2: 45 seconds work / 15 seconds rest

• Touchdown Press
• Plank Lat Raises (L)
• Kettlebell Catch and Switch (singles)
• One Leg Squat Into Lunge ®
• Tricep Kickbacks
• One Leg Squat into Lunge (L)
• Double Arm Kettlebell Swings
• Lateral Lunge (R)
• Tricep Pushups
• Lateral Lunge (L)

Tabata Break

20 seconds work / 10 sec rest

• Squats (or Burpees)
• Skaters
• High Knees
• Jumping Jacks