|
Here are some more boot camp workouts for you to try.
Warmups 30 seconds ea no rest in between
-
Squat
- Side to side, emphasize it’s a stretch not a lunge
- Pushups (regular or on knees)
- 1 leg squat with leg lifted behind (some might do it leg forward) 30s each leg
- Sit-ups
- Side situps 30s ea side
Rest 2
Here’s the workout.
40/20 x 3 Rounds of
-
2 handed high pull
- Suit case deadlift with 2 bells
- Chest taps (high plank hands on floor and touch hand to chest return to high plank & do other side)
- Goblet squat
Rest 1
After finishing the above for 3 rounds rest 2 minutes
Descending Ladder 5/4/3/2/1 of the following
1a) Floor press
1b) Row r/l
So 5 floor presses each arm them 5 rows each arm, 4 ,3,2,1. Go heavier as the reps get lower.
No rest go from one arm to the other or from floor press to rows and back.
---------------------------------
Warmups 30sec ea no rest in between
- Jumping Jacks
- Prisoner squat
- super plank
- standing elbow to opposite knee crunches
- side to side stretch/lunge
- 1 leg squat R
- 1 leg squat L
Rest 1 minute and repeat 1 more time
The Main workout:
5 rounds of 30/30
- Double kb deadlift
- Double bent row
- Band overhead press (if you don't have a band use 2 kettlebells or dumbbells
- pushups
- prisoner squat
Rest 1 minute
----------------------------------------------
This is one Paul put together while he was covering classes for me while I was out of town. These are for the Advanced Classes
- Clean 1m
- Clean and press 1m
- Renegade Rows 1m
rest 2
- Burpees 1m
- plank 1m
- jumping jacks 1m
rest 2
- racked front squat 1m
- lunge 30s l/r
- deadlift 1m
rest 2 m
--------------------------------
2 times through of:
- Burpee 1m
- plank 30sec low, 30 sec high
- jumping jacks 1 min
rest 2
- alt swings 1m
- russian twist 30s pullover crunch 30s
- clean & jerk 30s l/r
rest 2
- pushup 30sec, super plank 30s
- snatch 30s l/r
- sumo sq 1 min
rest 2
----------------------------------
3 times through of :
- 2 h swings 30s
- alt swings 30s
- dead clean 30s r/l
rest 1:30
- sling shot 30s l/r
- plank 1min
- gob squat 1m
rest 1:30
- snatch 30s r/l
- pullover crunch 30s
- russian twist 30s
- clean and press 30s l/r
rest 1:30
-------------------------------------
3 times through of:
- thrusters 1m
- renegade rows 1m
- triple crush 1m
rest 1
- high plank 30s
- side plank 30s l/r
- plank 30s
rest 1
- snatch 30s l/r
- alt swings 1m
- suitcase dl 1m
rest 1
Finish with 2m swings
|
