Playlist and Workout for June 22nd Bootcamp

Hey Internets

At the request of my bootcampers I'm posting my playlist for today’s workout! I'll also include the workout they did.

They had to stay on each station for 3 bouts of 45 seconds with roughly 15-20seconds rest in between each bout and when transitioning between each station.

There were 8 stations hitting all major muscle groups. One of the girls in my class who is about 115lbs burned roughly 600 calories doing this workout. It's really simple and effective. I told the ladies that the goal for the class was intensity, hence why they got the breaks in between bouts.

Station 1: Burpies with Push-Ups

Station 2: Deep Squat to Military Press to Reverse Lunge Each Leg Combo

Station 3: Traveling Box Jumps

Station 4: Back Trio: Assisted Pull Ups, Lat Pull Down Station and Inverted Pull Ups on Smith Machine

Station 5: Sprint to Side Shuffle to Run with 2 Hurdle Jumps

Station 6: Bar Floor Uneven Push Ups (ask me if you'd like to know how to do it)

Station 7: TRX One Legged Squats Back Row Combo

Station 8: Bosu Cardio Station

Now for the Playlist

 Warm Up: Beyonce: Girls (Who Run The World)

1. Lady Gaga: The Edge of Glory

2. Katy Perry: Last Friday Night

3. Christian TV: I'm In Love

4. Britney Spears: I Wanna Go

5. New Boyz: Back Seat

6. David Guetta ft. Chris Willis: Gettin' Over

7. Far East Movement ft. Snoop Dog: OMG (If I Was You)

8. Don Omar ft. Lucenzo: Danza Kuduro: this is the one a lot of you liked.

9. Britney Spears: Trip to Your Heart

10. Far East Movement ft. Will I Am: I Wanna Go Crazy

There you go ladies! Enjoy!

Stay Strong

Byn