Tracy provided this killer workout at boot camp a little while ago, and as promised, she sent it my way to pass on to you.
Here goes:
Take breaks along the way. You can need to complete the total number of reps, but you can break down the items and come back to them to finish it off. For example, do 5 sets of 10 push ups or 2 sets of 25 push ups instead of 50 in a row.
2 Laps Running or 100 skips
50 Pushups
25 shoe touches
20 Reverse Crunches – hip lift
20 Glute bridge/hip lift (foot in air by knee – 10/side)
I0 inchworms
60 Bicycle Crunches/Knee ins
60 Jumping jacks
Do the following with weights:
20 Squats
20 Bent over rows
20 Bicep Curls
20 tricep extensions
20 shoulder press
300 skips
Forward walking lunge 25m, backwards walking lunges back (or 25 lunges/leg stationary)
Army men or plank walk 25m, or hold plank one min
Finish off with a fast lap
Want more cool workouts like this that you can do at home? How about trying the 14 Day Fat Flush program that includes my Female Fat Loss Over 40 e-book?
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Only 2 days left for the 14 Day Fat Furnace Special