The 30 Second SuperSet

Posted: July 4, 2011 by Bonnie Pfiester in Abs & Core, Boot Camp, Full Body

The following workout is 2 of Bonnie’s Missions for BCx Boot Camp. Give it a try & post your comments below!

30/30, 4 sets of 1-Minute Super Sets
(30 seconds of one exercise and immediately doing 30 seconds of the next exercise.)

NOTE: This is a task drill. Another words, instead of tracking how fast you do a certain task (for time), you will track how well you do the task (how many reps and weight you do) to show intensity and progress.

:30 Shoulder Press
:30 Front Plank (holding push-up position)

:30 Prisoner Sissy Squats (hands on the back of the head, squatting with feet together on balls of the feet)
:30 Calf Raises on Wall (sitting against a wall, raising calves)

:30 Tricep Extensions
:30 Dip Hold (sitting in the crab position, lift your butt off the floor with your arms and hold – or hold in the upright position of a standard dip exercise)

:30 Rear Lunge
:30 Spidy Climb (spidy climb is version of a mountain climber but you step your foot up just OUTSIDE your hands for a wide stretch and more intense workout)

:30 Bent Over Row
:30 Straight Leg Dead Lift

30/10 – 3 sets (30 seconds of activity, 10 seconds rest)
NOTE: Track reps for each exercise, for each set.

:30 Sit-ups
:10 Rest
:30 Ankle Reach Crunch (crunching with your hands stretched out on either side of you, reaching for your ankles)
:10 Rest
:30 Alternate Reach Crunches (With feet raised, crunch up reaching both hands to the right of your toes, then left and forward each count)
:10 Rest
:30 Leg Lift  (Keeping legs straight, lift feet toward the ceiling and then lower slowly, lifting again before they touch the floor)
:10 Rest
:30 Leg Lift and Twist – oblique’s  (Laying on the ground, extend legs straight out, then lean legs to one side slightly, twisting the hips a bit, lift your feet straight up toward you and then extend back out straight repeat on other side for one count)
:10 Rest

Post TIMES & FEEDBACK using the comments tab (top right).




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