Wednesday's Workout - Round Two!

It’s time for another installment of Wednesday’s Workout!!

Here's a little recap of a bootcamp I attended earlier this week:

We started off with a warm up, some dynamic stretches, and headed to the court to knock out a few sets of wind sprints. Then we headed back into the gym to do our first circuit, which consisted of four stations:

• Down 1-2-3 pushups –starting at the top of the pushup, lower yourself slowly for three counts until you reach the bottom of the pushup, then press back to the top, repeat 10x
• Sumo squat hold – hold a wide leg squat as close to 90^o as possible, with toes turned out at a 45 degree angle, for the duration of time it takes the other stations to finish their 10 reps (approx. 1 minute)
• V-sit hold – hold a V-sit for the duration of time it takes for the other stations to finish their 10 reps (approx. 1 minute)
• Down 1-2-3 pull ups - starting at the top of the pull up (flex hang position), lower yourself slowly for three counts until you reach the bottom of the pull up, and then pull back to the top, repeat 10x

These stations were repeated in this order 3x

After this strength circuit, we then did a conditioning circuit, consisting of 8 stations, which we did in pairs for 30 seconds with 10 seconds of rest in between stations

1.       Bosu ball squats with curls (I used 20 lb dumbells)

2.       Tire flips

3.       Wall sit with scapula slides

4.       Flex hang

5.       Half push up

6.       Spilt jumps

7.       Rope slams

8.       Plate push

These stations were repeated in this order 2x

After completing the circuit, we did a lower body burnout doing body weight squats for 1 minute 3x

I actually did this workout on Monday and I’m still feeling a little bit sore today! Especially in my lats!

Do you like to circuit train? How do you incorporate conditioning into your workouts?