Boot Camp Workout 1/25/10

This workout uses primary exercises found in the Beachbody programs P90X  and  Insanity. Please inquire for further information.

It is based on a 3-2-1 format- 6 minute circuits to maximize calorie burn.


Equipment required:

• Mat
• Dumbbells (prefer heavier set and lighter set; can sub w/ resistance band)
• Resistance Band
• Water
  
• Towel

1. Warm up
1. Run- 30 sec
2. Jacks- 30 sec
3. Rope- 30 sec
4. Monster kicks- 30 sec
5. Repeat
2. Strength- 3 min (with weights)
1. Lawnmower- 30 sec (1 side)
2. Back fly- 30 sec
3. Alt. shoulder press- 30 sec
4. Repeat (2nd side Lawnmower)
3. Cardio- 2 min
1. Switchkicks- 1 min
2. Power Jacks- 1 min
4. Abs- 1 min
1. Bicycle Crunch- 1 min
5. Strength- 3 min (use with or without weights)
1. Crossover (Bowlers) Lunge- 30 sec (1 side)
2. One legged squat- 30 sec (1 side)
3. Sumo Squat- 30 sec
4. Repeat (2nd side Crossover lunge & One legged squat)
6. Cardio- 2 min
1. Burpy- 1 min
2. Buttkick- 1 min
7. Abs- 1 min
1. Boat pose
8. Strength- 3 min
1. Standard pushups- 1 min
2. Plank w/ optional leg raise- 1 min
3. Dive bomber pushups- 1 min
9. Cardio- 2 min
1. Powerknees- 1 min
2. Globe jumps- 1 min
10. Abs- 1 min
1. Straight legged donkeny kick- 1 min
11. Strength- 3 min
1. Surrender (Up Down's)- 1 min
2. Lunch lady arms- 1 min
3. Plank w/ optional arm raise- 1 min
12. Cardio- 2 min
1. Switchkicks- 1 min (use chair or stool when available)
2. Mountain Climbers- 1 min
13. Abs- 1 min
1. Bridge w/ weight (optional)- 1 min
14. Strength- 3 min
1. Lunge w/ twist (1 handweight or medicine ball)- 30 sec
2. Squat-Curl-Press- 30 sec
3. Pushup Jacks- 30 sec
4. Repeat
15. Cardio- 2 min
1. Jump rope- 1 min
2. Speed punches in sumo squat- 1 min
16. Abs- 1 min
1. Oblique Crunch- 1 min
17. Cooldown
1. Downward Dog
2. Upward Dog
3. Cat/Cow
4. Standing Quad Stretch
5. Forward Fold Hamstring Stretch
6. Overhead Tricep Stretch
7. Shoulder Stretch