Boot Camp Workout 2/8/10

This workout uses primary exercises found in the Beachbody program P90X. 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 & lighter set; can sub w/ resistance band)

• Resistance Band

• Water

• Towel

1. Warm Up
1. Hands to Knees- 60 sec (knees out last 30 sec)
2. Run in place- 60 sec (Butt Kick last 30 sec)
3. Lunges- 2 forward, 2 back (90 sec)
4. Deep Prayer Squats (30 reps)
5. Standing Quad Stretch
6. Forward fold hamstring stretch
2. Strength- 3 min
1. Lawnmower- 15 reps each side
2. Heavy Pants- 30 sec
3. Deep Swimmers Press - 30 sec
4. Repeat
3. Cardio- 2 min
1. Jump Shots- 30 one side
2. Wacky Jacks- 30 sec
3. Repeat (Jump Shots other side)
4. Abs- 1 min
1. Crunchy Frog- 1 min
5. Strength- 3 min
1. Super Skater- 30 each side
2. Wall Squat- 60 sec (challenge: lift 1 leg for 15 sec then switch)
3. Calf Raises- 15 fast, 10 slow, 3 sets (toes out, toes forward, toes in)
6. Cardio- 2 min
1. Run Lunges w/ arm raise- 30 sec
2. Squat Jacks- 30 sec
3. Repeat
7. Abs- 1 min
1. Fifer Scissors- 1 min
8. Strength- 3 min
1. Static Arm Curl- 16 total- sets of 4
2. Side-Tri-Rise- 30 sec each side
3. Upright Row- 15 reps max
9. Cardio- 2 min
1. Football Hero- 4 tires forward, 6 quick steps back- 1 min
2. Hot Foot- Hop 1 foot in cross- 30 sec each foot
10. Abs- 1 min
1. Mason Twist- 1 min
11. Cool down
1. Downward Dog w/ calf stretches
2. Cat/Cow
3. Easy run in place w/ ballistic stretches
4. Shakers
5. Huggers
6. Wide feet forward fold
7. Standing quad stretch