Here's two videos for you to see what we do at Saturday morning women's boot camp at Lightning Fitness in South Windsor, CT.
In the first circuit, the ladies did 45 seconds on and 20 seconds rest of the following circuit:
1) Inverted Rows
2) Ball Weighted Supine Hip Extensions (SHE)
3) Bar Pushups
4) Squat to Cable Row
5) Mini-band Side Steppers
6) Landmine Rock Stars
7) Ab Wheel Roll-outs
We did these for four rounds following our Dynamic Warm-up. This video was taken at round three, so some of the ladies were getting a bit tired.
You can also see here my growth as a mommy... the belly is starting to get harder to hide :)
For the second round, we did the following circuit, 20 seconds on, 5 seconds off:
1) Battle Rope Drills (Slams, Alternates and Ins-Outs)
2) Kettle-bell Swings
After all that, we cooled down with easy stretching.