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Stacy's 20.12 Workout

Hi Boot Campers! As promised here is the workout from today's class that you can do at home while on Christmas break. All you need is your dumbbells, possibly a mat and your water.


Warm up (6 minutes)

30 sec heel flicks/30 sec high knees

30 sec jumping jacks/30 sec scissors

30 sec air squat/30 sec mini jump squats

X 2

Dynamic Stretching


20.12 Workout!


20 Back Row

12 Santana Push up

20 Dead lift with Upright Row

12 Stationary Lunge with Triceps extension (12 ea. side)

20 Sumo Squat with Bicep Curl

12 Weighted Jumping Jacks

20 Weighted sit up (or crunch)

12 Broncos (actually 24!)


Go from one exercise to the next with little to no rest. Repeat 1-3 times.


Cool Down

Plank Interval, 2 min total, 10 seconds in plank, 10 seconds rest. (Remember; Squeeze Quads, Glutes, Tummy!!)




We will all be busy this holiday but even 20 minutes set aside for this great full body workout will leave you feeling energized, strong and happy!  Perform this workout 2-3 times over the week on non-consecutive days. Outdoor activities in between days with family would be a great idea too! (skating, sledding, skiing to name a few!)


Enjoy!Thanks to all my boot campers for a great 2011! Merry Christmas.



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