Bootcamp 21 Day - Day 1 - BodyRock

1. Mat Jump & Step Cross Push-Up 2. Bicep Curl, Hammer Curl & Open Out 3. Frog Box Abs (elbows to knees off the box) 4. Legs Out Chest Press 5. Squat Tricep Push-Ups 6. Elevated Push-Ups & Touch Toe – L&R Alternate 7. Knee Behind Clap Push -Ups 8. Star Abs Touch Toes – L&R Alternate 9. Wide Leg Frog Jumps 10. Elevated L Pike Push Up’s 11. Star Push Up & Touch Centre Weight 12. Star Surfer Jumps & Push-Up Turn 13. Push Up, Clean & Press 14. Push-Up, Row, Spider Twist 15. Overhead Abs & C Sit Centre Press 16. 3 Point Ab Knees – 8 x High, 8 x High Fast Feet & 8 x Mountain Climbers. 17. Right Side Plank Knee Elbow Touch 18. Left Side Plank Knee Elbow Touch 19. Tricep Dip & Knee Lifts 20. Plank & Punch – L&R Alternate