Out of Control Fatroll

This week, I had the opportunity to write up our workout for @fatroll Bootcamp. If you have any questions or comments about the specific workouts, feel free to shoot us an e-mail at outofcontrolfatroll [at] gmail [dot] com or send me a tweet at @lovelyladyash.

Fatroll Holiday Bootcamp- Week 3

Warm Up

1. Jog around office (along windows)- 1 loop
2. High Knees (in place)- 20 seconds
3. Butt Kicks (in place)- 20 seconds
4. Stretch

Round 1: Abs & Legs

1. Reverse Crunches- 1 minute
2. Lunges w/ Twist- 1 minute
3. Plank Hip Dips- 1 minute
4. Back/Side Kicks- 1 minute per leg
5. Repeat

Round 2:  Chest and Biceps

1. Push-ups- 1 minute
2. Twenty-One’s- 1 minute
3. Chest Press on Ball against Wall- 1 minute
4. Bicep Curl into Shoulder Press- 1 minute
5. Repeat

Round 3:  Back and Triceps

1. Tricep Dips on Chair- 1 minute
2. Deadlifts- 1 minute
3. Tricep Extension w/ Kettle Bell on Ball- 1 minute
4. Back Extensions on Ball w/ Weight- 1 minute

Round 4:  Yoga Series

1. Upward Dog into Downward Dog w/ 3 second delay as you go down (Repeat 10 times together)
2. Side Plank- 15 seconds regular/ 15 seconds leg up (Repeat on other side)
3. Stand on one leg w/ other leg propped up for 30 seconds (Repeat on other leg)
4. Lunge Position w/ 20 pulses (Repeat on other leg)
5. Repeat

Round 5:  Stairs

1. Ski Jumps on Stairs to 12
2. Side Squats on Stairs to 12
3. Skip a Stair up to 14

Round 6:  Therabands

1. TYI- 1 minute
2. Tricep Rows w/ Legs Elevated- 1 minute
3. Extensions behind Back (both arms)- 1 minute

Cool-down: Stretch