June 24, 2015
EGF Albert’s Dirty Dozen
Warm Up 5 minutes
Campers will complete 12 reps of the following exercises:
1-High Jumper (jump squat with straight arms-take over head at height of jump).
2-Trunk Twister-hands behind head, rotate torso to left then right
4-Knee Benders-Plie squat
5-Side Straddle Hop-jumping jacks
6-Squat Thrust-burpee with full body to ground
8-Mtn Climbers (sets)
9-Bend and Reach-sit ups
10-Standing straight leg lifts-each leg 12 reps
11-Toe Touches-stretch and touch toes
12-Twelve Laps Total (campers can do this any way they want-we recommend 4 laps each round)
Complete the Dirty Dozen for total of 3 rounds!
Stretch 5 minutes