Boot Camp Workout- April 12, 2010

Boot camp 4/12/10

This is the workout I have planned for my boot camp class at noon. Here's hoping it kicks their booties!!! Try it out for yourself and let me know what you think :)

Be sure to use your GymBoss timer for the different parts.

Part 1
Set GymBoss timer as a timer. Record your time.

Snowboarder 10 reps
Backward lunge Left Leg 10 reps
Backward lunge Right Leg 10 reps
Complete 10 rounds of this sequence as fast as you can.

(Approximately 16-20 Mins.)

Part 2
Set your GymBoss timer for 4 minutes. Record number of reps.

Set your timer for 4 minutes. Complete maximum reps of:
Get Ups

(4 minutes)

Part 3
Set your GymBoss timer for 30/10 intervals, 12 rounds.

8 minutes of interval training.
Set your timer for 12 rounds and two different intervals. The first interval is 10 seconds and the second interval is 30 seconds.
You will be doing Sliding Dead Lifts on each leg followed by High Knees with Jump Rope.

Round 1
10 seconds of rest
30 seconds of One Leg Sliding Dead Lift Left leg

Round 2
10 seconds of rest
30 seconds of One Leg Sliding Dead Lift Right leg

Round 3
10 seconds of rest
30 seconds of Hight Knees with Jump Rope

There are 12 rounds total so you will repeat this sequence 4 times. 4 x 3 rounds = 12 rounds :) Just to make sure that everyone will understand.

(8 minutes)

Part 4
Set your GymBoss timer to 20/10 intervals, 16 rounds (do 4 of each round before moving on to the next).

Tabatas 20/10
4 rounds each

Round 1
Pushups/Plank

Round 2
Burpees/Squats

Round 3
One Legged Bridge Lift (Left Leg)/Hold Bridge
One Legged Bridge Lift (Right Leg)/ Hold Bridge

Round 4
Side Plank (Left)/Rest
Side Plank (Right)/ Rest

(5 minutes)


Part 5
Set your GymBoss timer as a timer and record your time.

3 rounds of the following exercises

1. Burpees with push ups – 20 reps
2. Side Jump Lunges – 50 reps
3. Jump Rope Jacks – 50 reps
4. Tricep Dip w/ Leg Raise – 5 reps each leg
5. Wall Squat w/ Leg Raise – 5 reps each leg
6. Squat Jump Tucks – 10 reps

(20-30 Minutes)

This workout, if completed in whole with minimal breaks, will take between 55-70 Minutes, not including a warm up and cool down.

Let me know what your time was and any comments or suggestions you have. If it's too easy or too hard or just right! :) My goal is to get you to burn as many calories as humanly possible to get ready for the shorts and swim suits that are knocking on our doors!

If time is a factor, do only 2 or 3 of the rounds, then do the other rounds later in the day. Best results are doing the whole workouts, but breaking it up is definitely an option as well!