Hilliard bootcamp- Kettlebells, bands, and Med Balls! Welcome to fat loss paradise!
All workouts will be updated once a week now here on the blog rather then daily.
Monday Hilliard #110 6/28
Record board challenge :60 reverse crunch
Core Circuit 30/30, 40/20
1. bridge
2. superman holds
3. side bride
4. side bridge
5. iso-hold butt kicks
Stations 30/30, 40/20
1. KB Swings
2. Pushups
3. Squats
4. MB Slam
5. Band Rows
6. Squat thrust
7. Bunny Hops/Kangaroo Hops
Tuesday Hilliard 6/29
Core circuit 30/30, 60/60
1. bicycles
2. sky divers
3. flutter kicks
4. hip thrust
5. Pushup bridge
Stations 30/30, 20/10 repeat each for 8 rounds, rest :60 after each
1. Band pull aparts
2. Reverse Lunge
3. Monkey Jumps
4. Duck walk
last 6 minutes go to 60/60 for 3 rounds
Wednesday #112 6/30
Gasser 40/20
1. squat thrust
2. high knee run
3. grape smash
4. skater hops
rest :90, repeat
Dice game 15:00
1. Wall Holds :45 or ALAP
2. 360 lunges 10/10
3. Walking Pushups 12
4. Band Walks 15/15
5. Burpees 15
6. SLDL 15/15
Tabata 15/15 x 8
Verticals and hip bridge
Still time left repeat 15/15 can pick any 2 exercises for 8 rounds.
Thursday Hilliard 7/1
Card Game- Upper Body- x reps x 2
Jack=11, queen=12, king=13, ace=14
Spades- Band Row
Clubs- Pushups
Diamonds- wall holds x :30 beginner :60 advanced
Hearts- Speed Rows
Joker- all x 20
Card Game- lower Body- x reps x 2
Jack=11, queen=12, king=13, ace=14
Spades- Band Front Squats
Clubs- Contra-lateral SLDL
Diamonds- Burps
Hearts- 1-legged Hip Pop Ups
Joker- all x 20
Friday Hilliard 7/2 #111
Pair off into 3’s
Kettlebell/Band/BW 30/30, 20/10
1. Goblet squat/ band bridge/ mountain climber
2. Swing/ Band pull apart/ duck walk
3. OHP/ Band good mornings/ punching
4. Floor Press and sit Up/Band front jump squats/ pushups
5. SLDL/ Band shuffles/ burpees
