Bootcamp Workout

Workout time!

This workout should be done at a gym if you have access to these items, if not I will put substitutes in for them. It is a brutal workout and I am sore! :)

Each "station" is 50 seconds in duration. For exercises where you switch legs, do each side for 25 seconds. Your rest is to get to the next station (or about 5-10 seconds) Start with workout #1 for 50 seconds, then repeat #1 and add #2.

The format for this workout is doing stations in this order:

1

1, 2

1, 2, 3

 1, 2, 3, 4, 

1, 2, 3, 4, 5,

 1, 2, 3, 4, 5, 6 

1, 2, 3, 4, 5, 6

Warm Up: run 2 laps, 4 walking push ups, 30 mountain climbers, repeat.

1. Rope: either pulses, slaps, or alternating arms (if no rope is available do front and lateral raises with dumbells) (Or do walking push ups with weights for 25 seconds plus rope or raises for the other 25 seconds)

2. Box Jumps

3. TRX pull ups or upright rows (if no TRX use dumbbells and do rows)

4. On stability ball, put feet on the ball, do push up, In-out, push up, then V-up

5. Burpee with overhead press (use either a bar or weights)

6. Single leg lunge: On Bosu ball, use dumbbells, put one foot on ball, the other on floor 

Cool down: slow run for 2 laps, slow push ups (x4) and slow mountain climbers (x20).

Stretch.

This should last about 45 minutes.

Have fun!