Warm-Up: Insert your own 5- 10 minute warm up
Notes:
• Complete each circuit 2 times before moving on to the next circuit
• Do approx. 24-32 reps of each exercise (Except for Push-Ups)
• KB = Kettlebell or Kettleball
• DB = Dumbbells

Circuit #1:
1. Traveling Push-Ups: Do one push-up and travel to the right moving your hands and feet in a cross over and complete another push-up and then travel back to the left.
2. KB/DB Front Squats: Touch elbows to knees in a squat & overhead press with weights in hands.
3. Side Lunges: Start with your arms extended up over your head and your right knee lifted up / lunge to the right and bend your right knee and as you do so bend forward from your waist and with a flat back extend your arms out to the side. Return to start position and repeat to the same side.
4. KB/DB Around the World: Stand with your feet a little wider than hip width apart, hold the KB/DB and circle it around your waist one way / repeat going to other way.

Circuit #2:
1. Alternating Lunges Back with a KB/DB Swing Back: Lunge back right leg and as you do so swing the KB/DB back to the right keeping your elbow bent. Come back to starting position as you swing the KB/DB forward and then switch hands in mid air and lunge back left and swing KB/DB back and to the left.
2. KB/DB Crescent Lunge with Bent Over Row: Hold a KB/DB in your right hand and stand with your feet together, arms at your sides. Lunge forward with your left leg until your left knee is bent 90 degrees. Lower your torso as close as possible to your left knee as you raise your left arm out to the side at shoulder height, palm down. Allow the KB/DB to hang naturally. Row the KB/DB straight up until your right elbow passes your torso. Come back to standing position* Repeat reps on other side
3. KB/DB Swing & Kick: Stand with your feet hip width apart. Grip KB/DB with both hands, palms facing your body, arms down. Squat, brining the KB/DB down between your legs. Stand up quickly, raising arms directly overhead, palms forward. Lift left leg out to the side as high as you can. Lower leg, then arms, and return to squat for one rep. Repeat with Right leg.
4. Exercise #1: Ab Climb: Sit on floor with your knees bent and head up, feet flat, arms bent 90 degrees at sides. Contract abs and tilt torso back at 45 degrees. Hold tilt as you reach right arm forward. Release arm, then reach left arm forward and back for one rep. Exercise #2: Plank With a Side Bridge Twist: Get into a modified plank position (a push-up). Keeping your abs pulled in tight and your back flat, maintain your balance, lift your right hand and left foot off the floor. Bend your elbow and knee and bring them together so they meet, hold for 1-2 seconds, then return to the start position and repeat with the left arm and right leg.

Circuit #3:
1. KB/DB Pick Up and Slide: Place the KB/DB on the floor in front of you. Squat down and pick it up, take two slide steps to the right and squat down, put the KB/DB back down on the floor and stand up. Repeat the same sequence going to the left.
2. Curtsy Lunge & Lateral Raise: Hold the KB/DB in your right hand with your feet hip width apart. Cross your left leg behind you into a curtsy lunge and at the same time touch the KB/DB down to the floor in front of you. Lift your left leg straight out to the side and at the same time lift your right arm to the side for a lateral raise. Repeat all the reps on one side at a time.
3. Mountain Climbers on the RAB: Assume the classic push-up position but place your hands on the sides of the ball, fingers pointing forward. Brace your abs and straighten your legs behind you. Lift one foot off the floor and bring your knee toward your chest and then into a lunge position on the floor next to the ball. (For an extra challenge, try and lift the foot up off of the floor and hold it for a split second). Straighten your leg back out. Repeat alternating legs.
4. Exercise #1: X Sit-Ups: Lie on our back with your arms and legs out in an X. Lift your legs until they are straight up in the air and as you do so cross your right leg over your left leg. At the same time you lift your legs lift both arms and extend the over to the right up towards the outside of your right knee. At the top of the movement try and lift your hips up off of the floor in a reverse crunch. Complete all the reps on one side and then repeat to the left. Exercise #2: Bicycle Abs: Good old fashioned bicycle abs with feet on floor or up in the air.

Add your own cool down and stretching routine for the entire body!

For more exciting boot camp, kickboxing, step, dance, aqua, yoga and pilates formats and suggested workouts, plan to attend DCAC Houston Fitness Education Conference and Trade Show, April 14 – 18, 2010! Check it out at www.dcacfitness.com or call us at 800.dcac.551!