Boot Camp Workout 2/1/10

I've been teaching bootcamp at the YMCA and I love to design classes that revolve around my favorite workouts. I typically do a style that is similar to Jillian Michaels "30 Day Shred" which is a warm up, then circuits of 3 minutes strength, 2 minutes cardio and 1 minute abs. After 3 to 4 circuits, there is a cool down.

I end up adding exercises from Jillian's books and videos, P90X, Insanity and ChaLEAN Extreme. This is the workout I did on Monday, February 1, 2010 and you will need a heavier set of weights (or bands), a lighter set of weights (or bands), a step of some sort and a mat. All exercises are from P90X:

Warm up:

• March in place- 1 minute (Rotate legs out last 30 seconds)
• Run in place- 1 minute (Butt kick for last 30 seconds)
• Lunge Drills- 90 seconds (2 lunges forward, 2 lunges back)
• Deep Prayer Squats- 30 reps
• Standing Quad Stretch
• Forward Fold Hamstring Stretch

Circuit 1:

• 3 Minutes- Strength
• Alternate Shoulder Press- 30 seconds
• In & Out Bicep Curls- 30 seconds
• Two Arm Tricep Kickbacks- 30 seconds
• Repeat
• 2 Minutes- Cardio
• Jump Squats- 30 seconds
• Run Stance Squat- 30 seconds
• Heisman- 30 seconds
• Swing Kick- 30 seconds
• 1 Minute- Abs
• In & Outs- 60 seconds
• 3 Minutes- Strength
• Balance Lunge on Step- 30 reps, 15 each side
• Single Leg Calf Raise on Step- 30 reps, 15 each side
• Deadlift Squat- 30 reps
• Repeat if time is left
• 2 Minutes- Cardio
• Squat Reach Jump- 30 seconds
• Run Stance Squat Switch- 30 seconds
• Double Airborne Heisman- 30 seconds
• Circle Run- 30 seconds
• 1 Minute- Abs
• Seated Bicycle- 60 seconds
• 3 Minutes- Strength
• Stacked Foot/Staggered Hands Pushup- 30 seconds
• Reach High & Unders- 30 seconds
• Squat X-Press- 30 seconds
• Repeat
• 2 Minutes- Cardio
• Towel Hoppers- 30 seconds
• Steam Engine- 30 seconds
• Low Lateral Skaters- 30 seconds
• Halfback (Tires)- 30 seconds
• 1 Minute- Abs
• Crunchy Frog- 60 seconds
• BONUS ROUND!
• 3 Minutes- Strength
• Warrior I with weights- 30 seconds
• Warrior II with weights- 30 seconds
• Reverse Warrior with weights- 30 seconds
• Repeat other side
• 2 Minutes- Cardio
• Jump Shots- 30 seconds
• Wacky Jacks- 30 seconds
• Ball Kicks- 30 seconds (15 on each leg)
• 3 Dimension Kicks- 30 seconds (15 on each leg)
• 1 Minute- Abs
• Mason Twist- 60 seconds
• Cool Down
• Downward Dog
• Cat/Cow
• Pidgeon Stretch
• Thread the Needle Stretch
• Chest Back Shoulder Stretch
• Huggers
• Stirrers
• Wide Feet Forward Fold Hamstring Stretch