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SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTSwww.fitnessbootcampworkout.com © July 2008 Pann, Rodriguez & Middlekauff
SURE RESULTS:THE ULTIMATE BOOK OFBOOT CAMP WORKOUTS
By Georgette PannTracey Rodriguez &
Beth Middlekauff
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -3-
Table of Contents
About the Authors ......................................................................................................................... Page 4
Section One – 2-day Workouts .............................................................................................. Page 5
Section Two – 3-day Workouts ............................................................................................ Page 47
Section Three – 4-day Workouts ......................................................................................... Page 92
Section Four – 5-day Workouts ......................................................................................... Page 102
Section Five – Multiple Workouts ...................................................................................... Page 118
Contributing Authors ................................................................................................................. Page 178
Copyright © by Georgette Pann, Tracey Rodriguez & Beth Middlekauff.All rights reserved
This e-book has been downloaded from the www.fitnessbootcampworkout.comand is non-transferable. No part of this workbook may be reproduced ortransmitted in any form or by any means, without permission in writing from theauthors. For further information please e-mail [email protected]
If you have purchased this book and are not a member of the Fitness BootcampInner Circle, please visit www.fitnessbootcampinnercircle.com to join.
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -4-
About the Authors
Georgette Pann
Owner of NutriFitness Personal Training Studio http://thenutrifitness.com, Georgette has 15+ yearsexperience in the Health and Fitness field with expertise in woman's fitness, weight loss/nutrition,bodybuilding, post rehab and fitness boot camps. Georgette has a BS in Health and Physical Edand an AS in Physical Therapy Assistance with personal training certifications with ACE and OutdoorFitness certification with NESTA as well as a Sports Nutrition certification through SCW. She isauthor and creator of the best selling "Sure Victory Fitness Bootcamp Kit" available athttp://thefitnessbootcamp.com and “The Fitness Bootcamp inner Circle” membership site for fitnessprofessionals at http://thefitnessbootcampinnercircle.com .
She has also authored “The Busy Woman’s Guide to Home Fitness” available athttp://gymfreesolution.com and is profiled in the E-Book "Fit Over 40" available athttp://fitover40.com/rm/gpfof.html
Tracey Rodriguez
Business owner Tracey's background has been in business development, customer service and salesfor the past 15 years. She has trained and became a certified fitness trainer in 2003 and iscertified through NESTA. She Founded Fitness Lady 30 Minute Fitness Center opened in 2004 anda second location in 2005. Both locations have since been sold to take her boot camp businessto the next level. She is featured in Robert Kiyosaki's book "Rich Dad Success Stories" published inOctober of 2003. A quote from this book says it all "we never lost our dreams, we just found away to make them come true". This is what they have done with Ladies Fitness BOOT CAMP'S,it’s a dream come true for Tracey, a whole new chapter in her life.Visit Tracey’s websites at www.ladiesfitnessbootcamp.com and www.profitwithfitnessbootcamps.comand www.onlinefitnessbootcamp.com
Beth Middlekauff
Owner of Beth Mid Fitness, Beth has been in the business of fitness for 11 years not only hands-on in the Health and Fitness field, but also in her expertise of commercial gym equipment with hersales management history. In addition, she has a history of managing, developing and traininginstructors for a large health club organization. Her passion for fitness led her to creatingsuccessful boot camps, giving her the opportunity to work with so many individuals and inspirethem to find and reach their true potential. She is certified by NASM, AFAA as a personal trainerand is a certified group exercise instructor teaching a variety of programs including fitness, yoga,pilates and spinning. Visit Beth’s websites at www.bethmidfitness.com andwww.bethmidfitnesscamp.com
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -5-
Section one
2-day workouts
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -6-
Robert BelleyRobert Belley Fitnesswww.rbfit.com Circuit Workout
WORKOUT I
WARM-UP
2-4 minutes – In order (roughly 20 seconds per movement)Arm Circles / Torso Rotation / Hip Flexor Stretch (Static)Quad Dynamic Standing Stretch / Hip Flexor Stretch (again)Quad Dynamic Standing Stretch (again) / Leg SwingsAnkle Rock / Scapular Protraction/Retraction
2-4 minutes – In order (roughly 30 seconds per movement)Hip LiftForward Lunge with InstepWindmillT-RollInchworm
WORKOUT
STATIONS - Campers paired into 2’sEach round lasts 4 minutesSwitching at 2 minutes into each round at each stationAfter each round follow with 45 seconds to 1 minute of restParticipants will get through all 9 stations in roughly 45 minutes (remove a station or two toshorten to 35-40 minutes)
Station 1: Kettlebell Swing / Kettlebell High Pull Station 2: Dumbbell Suitcase Deadlift / Dumbbell Overhead Squat Station 3: Jump Rope / Jump Rope Station 4: Kettlebell Circles / Kettlebell Snatch Station 5: Medicine Ball Overhead Wall Slam / Medicine Ball Rotational Wall Slam Station 6: 6” Hurdles lateral High Knees / 12” Hurdles lateral High Knees Station 7: Bodyweight T-Push-Up / Prisoner Lunge Station 8: 6” Hurdles Tuck Jumps / 12” Hurdles Tuck Jumps Station 9: Bodyweight Prisoner Squats / Bodyweight Inverted Row
COOLDOWN
Minimal cooldown, general stretching, planks and/or simple brief stretch to finish off
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -7-
Robert BelleyRobert Belley Fitnesswww.rbfit.com Circuit/Interval Workout
WORKOUT II
WARM-UP
2-4 minutes – In order (roughly 20 seconds per movement)Arm Circles / Torso Rotation / Hip Flexor Stretch (Static)Quad Dynamic Standing Stretch / Hip Flexor Stretch (again)Quad Dynamic Standing Stretch (again) / Leg SwingsAnkle Rock / Scapular Protraction/Retraction
2-4 minutes – In order (roughly 30 seconds per movement)Hip Lift / Forward Lunge with InstepWindmill / T-RollInchworm
WORKOUT
STATIONS - Campers paired into 4’sAfter each series, follow with 45-60 seconds rest)
Series 1: 7-yard drill(Each round lasts a total of 45-90 seconds)Cones set apart 7 yards on the floor/field in box format. Cone-lane for each camper.Suicides w/cone touches – Hand Walk – Forward Run/Back Pedal w/cone touches – Tuck Jumps
Series 2: 30 Yard Drill (Sprints)Sprint 30 yards, Walk back to starting line x 6 Sprints
Series 3: 15 Yard Drill (Body Crawls)(Each round lasts the length of time to cross 15 yard distance)Forward Bear Crawl – Lateral Bear Crawl Right – Lateral Bear Crawl Left – Reverse Bear CrawlCrabwalk Forward/Reverse at halfway mark – Spiderman Crawl at halfway mark Walking Plank
Series 4: Hill Interval (Sprinting up Hill)Sprint Up Hill, Walk back to starting line x 4 Hill Sprints
Series 5: Bodyweight Drill(4 Minute Rounds. 20 seconds of work, 10 seconds of rest. Switching between exercises)A1) Plank with External Rotation Left A2) Plank with External Rotation RightB1) Overhead Squat B2) Mountain ClimberC1) Reverse Plank C2) Total Body Counters (Burpee’s)
Series 6: 30 Yard Drill (Sprints)Sprint 30 yards, Walk back to starting line x 3 Sprints
COOLDOWN
Minimal cooldown, general stretching, planks and/or simple brief stretch to finish off
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -8-
Mindy JaggerCore Concepts, LLC
Interval Workout
WORKOUT I
WARM-UP
Functional warm-up - 3 sets of 10 Shrugs Arm Circles Hip Rotations Vertical Chop Standing opposite arm and leg reach Lunge with reach 25 jumping jacks
WORKOUT
You will need a medicine ball. You will also want to be far enough from the playground equipment so thecampers can sprint to it to perform other exercises. The participant will run after their ball each time theythrow it, once they get it they do the prescribed toss again, 10 x total per throwing exercise, or they canpartner up and toss to each other. Either way they will constantly be moving.
Overhead soccer throw-after 10 reps, sprint to playground and perform 5 assisted pull-ups. Followed by 10explosive push-up (clap hands), and 25 crunches.
1minute break
Chest pass with partner or alone 10x. Sprint to playground equipment and complete inverted row. Only acouple of people will be able to do this at a time. While others wait for their turn we perform skaters, skiersand high knees.
1 minute break
Slams with medicine ball 10x (if there are not enough balls, others can be doing crunches, push-ups untilit is their turn).Stay where you are and perform 10 squat jumps, 20 speed lunges and 10 mule kicks.
1 minute break
Repeat
COOLDOWN/STRETCH
General stretch – 10 minutes
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -9-
Mindy JaggerCore Concepts, LLC
Interval Workout
WORKOUT II
WARM-UP
General warm-up
WORKOUT
Interval work
30 seconds each:Mule KicksSplit JumpsSkiersSkaters
1 minute break
45 seconds each:Mule KicksSplit JumpsSkiersSkaters
1 minute break
1 minute each:Mule KicksSplit JumpsSkiersSkaters
30 seconds each:Push-upsClose Grip RotationalsPlanks
45 seconds each:Push-upsClose Grip RotationalsPlanks
1 minute break
1 minute each:Push-upsClose Grip RotationalsPlanks
15 minute jog
COOLDOWN/STRETCH
General stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -10-
Cary HolderJQB Wellnesswww.caryholder.com Interval Workout
WORKOUT I
WARM-UP
General dynamic warm-up
WORKOUT
12 MINUTES OF NON-STOP INTERVALS, REPEATING AS TIME ALLOWS
A. 4 minutes – 30 secs high intensity followed by 30 secs low intensity
Stationary high-knee sprints (running as fast as possible with knees coming up to waist) – 30 secs Slow jog on the spot – 30 secs
B. 4 minutes – 30 secs high intensity followed by 30 secs low intensity
Power side-lunges (skaters) – 30 secs Slow jog on the spot – 30 secs
C. 4 minutes – 30 secs high intensity followed by 30 secs low intensity Jumping jacks – 30 secs
Slow jog on the spot – 30 secs
WALKING RECOVERY 2-4 MINUTES
COOLDOWN/STRETCH
General stretch – 10 minutes
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -11-
Cary HolderJQB Wellnesswww.caryholder.com Circuit Workout
WORKOUT I
WARM-UP
General dynamic warm-up – 5 minutes
WORKOUT
There are 4 circuits totalThere are 4 stations in each circuitEach station lasts 1 minuteDo each circuit twice before moving to the next circuit
Circuit I
Push-ups Squats Crunches Jacks
Circuit II
Equalizer pull-up Hip extensions Reverse crunches Mountain climbers
Circuit III
Tubing shoulder press Traveling lunges Back extensions Burpeess
Circuit IV
Squat, curl & press Lateral squat Plank High knees
WALKING RECOVERY 2-4 MINUTES
COOLDOWN/STRETCH
General stretch – 10 minutes
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -12-
Dave SoucyPerfect Fit, LLCwww.perfectfitonline.com Circuit Intervals Workout
WORKOUT I
WARM-UP
Full-body, bodyweight warm-upArm circleSquatsPush-upsLeg swingsLungesEtc.
WORKOUT
Do three circuits of the following, with a two-minute break between circuitsYou will only perform 8 exercises at a time.Start at exercise #’s 1-8, rest 2 minutesthen 9-6, rest 2 minutesthen 7-4, rest 2 minutes(endless options of changing the order, etc.)
Each exercise is 30 seconds on/30 seconds rest (off)1. 2-arm swings2. Squat rows3. Get ups4. Medicine ball rotations5. Walking lunges6. Stability ball crunches7. Squat press8. Push ups9. Low box10. Farmer’s walk
COOLDOWN
Light stretching to cool down and let the heart rate come down
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -13-
Dave SoucyPerfect Fit, LLCwww.perfectfitonline.com Circuit Intervals Workout
WORKOUT II
WARM-UP
Full-body, bodyweight warm-upArm circleSquatsPush-upsLeg swingsLungesEtc.
WORKOUT
Do three circuits of the following, with a two-minute break between circuitsYou will only perform 8 exercises at a time.Start at exercise #’s 1-8, rest 2 minutesthen 9-6, rest 2 minutesthen 7-4, rest 2 minutes(endless options of changing the order, etc.)
Each exercise is 30 seconds on/30 seconds rest (off)1. Mountain climbers2. High pulls3. Burpees4. Split squats (right leg)5. Get ups6. Side bridges (alternate on each circuit)7. Split squats (left leg)8. Ab wheels9. 1-arm snatch10. Push ups
COOLDOWN
Light stretching to cool down and let the heart rate come down
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -14-
Mike MartinOne Life Fitnesswww.onelifefitness.com.au Interval Workout
Storm the Beaches – anzac special (day I)
WARM-UP
Short 3-5 minute slow run to warm up / General stretch / 5 minute run around park/area/etc.
WORKOUT
Equipment needed:20+ Cones, Resistance bands, Focus pads, footballs or med balls (1 per 2 campers)
Set up:Set 1st 5 cones out with 30m gaps / Next 6 cones are spaced 5m apart in a lineLast several cones (you decide how many) are arranged in a zig-zag course for running
Tiger crawl to 1st cone20 jacks (advance group must touch toes and jack in the air)
Run to next coneIn groups of 5-10 squats with resistance bands in a line cycling through clients individually with focus pads.20 punches out front then 20 high then 20 out front move to next in line and last person gets back intosquats. (Depending on size of group cycle through 1-2 times)
Tiger crawl to next coneRun to next
Next 6cones are spaced 5m apart in a lineTiger crawl to 2nd cone 5 burpees with push up / Run back to 1st coneTiger crawl to 3rd cone 4 burpees with push up / Run back to 1st coneTiger crawl to 4th cone 3 burpees with push up / Run back to 1st coneTiger crawl to 5th cone2 burpees with push up / Run back to 1st coneTiger crawl to last coneRun to next cone
Next remaining cones in the zig zag courseSprint around the outside of each cone until they get to the end and jog back and repeat 2-3 times
Rest and repeat (adding another 5 min run before the repeat if time)
Finish with side-by-side running up the park passing a football or med ball
COOLDOWN
Stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -15-
Mike MartinOne Life Fitnesswww.onelifefitness.com.au Circuit Workout
Storm the Beaches – anzac special (day II)
WARM-UP
Short 3-5 minute slow run to warm up / General stretch
WORKOUT
Equipment needed:20+ Cones / Resistance bands
Set up:Spread cones around the area in an oval or about 50m length. 2 red and 2 white (the rest any color)as these will be sprint start and finish
Set the sprint cones so that one is 10m in length and the other is 15 m in length on opposite sidesof the oval. The red is start and the white is finish
2-minute runCIRCUIT I – 30 seconds each
Squat and pulse – squat and bounce for 5 in lowered position and then upPush upsJumping jacksLeg liftsClose grip push upsMountain climbersT push upStatic crunch with repeated trunk rotation
REST3-minute run around ovalCIRCUIT II – 40 seconds each
Squat and pulse – squat and bounce for 5 in lowered position and then upPush upsBurpeesLeg lifts21s with bands (arm curls 7 lower, 7 upper, 7 full motion)Mountain climbersT push upStatic crunch with repeated trunk rotation
REST2 minute run around ovalREPEAT CIRCUIT I
COOLDOWN
3-minute walk to cool down / stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -16-
Tonya NelsonFitBodies Bootcamp – Fitness for Women(website coming soon) Circuit Workout
Workout I – lower body, abs, shoulders, chest
WARM-UP
High knee skip (cone to cone) / Skip kick (skip as you kick out your leg (cone to cone)Hi knees(cone to cone) / 30 jumping jacks / 20 push ups / Hamstring stretchQuad stretch / Calf stretch (curb) / Roll arms forward/back / Head rolls
1 mile run
WORKOUT
Circuit IStep up w/dumbbell press (right leg -1 minute, repeat w/left-1 minute)Push-ups w/feet on bench-1 minuteDips-1 minutePlank-1 minute (advanced alternate knees to elbow)Squat thrusts-1 minuteSide Step up, right (at top kick leg out to side)-45 sec., repeat with left legPush-ups w/feet on bench-45 sec.Dips- 45 sec.Plank-45 sec.(advanced alternate knees to elbow)Mountain climbers-45 secWATER BREAK (double time while next circuit is being explained)
Circuit IIFront raise to lateral raise while lunging-1 minutePike push-ups(works shoulders)-1 minuteBear crawl (to cone and back)Sprint (to cone and back )Rear delt flyes -1 minuteCrab walk (to cone and back)Frog jumps (squat & touch hands to ground then jump up)( to cone and back)Med ball indian run (all run single file, person at front throws med ball back overhead to next, etc., last one runs to front,repeat)WATER BREAK (double time while next circuit is being explained)
Circuit III(Pyramid-perform each exercise for 12 counts, then repeat for 11, 10…down to 1)Basic crunchBicycleHip thrust (reverse crunch)Med ball indian run (see above for description)
COOLDOWN
Quad, hamstring, calf, hip flexor stretchesArms out to side (pretend to squeeze orange between shoulder blades)Triceps stretch, head rolls
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -17-
Tonya NelsonFitBodies Bootcamp – Fitness for Women(website coming soon) Circuit Workout
Workout II – arms, back, calisthenics
WARM-UP
Stationary lunges / Butt kicks / Hi knees / 30 half jacks (jacks in a partial squaqt position – arms goout and in at 90 deg angle) / 20 push ups / Hamstring stretch / Quad stretch / Calf stretch (curb)Roll arms forward/back / Head rolls
1 mile run
WORKOUT
Circuit I (cardio, abs)(3 stations marked with cones (campers run to each station, advanced run with DBs in hand)1. Burpees – 15
Jacks – 30 (advanced do in air “star jumps”)2. Downhill skiers (legs together in slight squat, arms at fist at sides – swing arms front & back as you jump from
side to side keeping legs together)Mountain climbers – 30
3. Side bends – 15 eaSquat jumps - 30
Group ABS (Perform 30 seconds each then repeat at 20 seconds each)Plank / R side plank / 1-leg plank / L side plank / plank w/repeating knee drop / superman / rope for 90 secWATER BREAK (double time while next circuit is being explained)
Circuit II (cardio, arms)REPEAT 3 stations aboveGroup ARMS (Perform 40 seconds each then repeat at 20 seconds each)Ballet squat w/curls / hammer curls / reverse grip curls / OH tri press / tri kickbacks / curb dips / rope for 90 secWATER BREAK (double time while next circuit is being explained)
Circuit III (cardio, back)Back (1 min each - split group into 2 and repeat, etc. if needed for equipment reasons)MB throws (from overhead, thrown down hard in front of feet) / dumbbell rows / reverse flyes / rope for 90 secGroup canteen relays (2 groups and they compete – 1st team that goes thru all players wins. Losing team runs a lap)*need 2 6-gallon water jugs/canteens filled full with water, attach long rope1st person on each team sits w/feet on ground knees bent and pulls the rope one arm over the other as they are pullingthe canteen all the way down, camper picks up the canteen and carries it back down to the end and brings rope back tonext person in line. 1st person goes to back of line.
While all other campers are waiting their turn, they perform push-ups, sit-ups, mountain climbers etc. and various othercalisthenics. Change the calisthenic as each new person takes their turn.
COOLDOWN
Quad, hamstring, calf, hip flexor stretchesArms out to side (pretend to squeeze orange between shoulder blades)Triceps stretch, head rolls
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -18-
Michele DaishFemme Fit Boot Campwww.femmefitbootcamp.com Circuit/Cardio Workout
Workout I – weekend warrior workout
WARM-UP
5 minute warm up followed by walk/slow jog
WORKOUT
Upper body blast(Circuit of 1 minute each exercise)
Push upsHammer curlsTriceps dipsReverse bent over flyeLateral raises
REPEATREST
Track/running drills100 yard dashQuick feet – 30 secSkip hops – 100 yards – 4 timesQuick feet – 30 secsHigh knees hops – 100 yards – 4 timesQuick feet – 30 sec
REST
Lower body blastWalking lunges w/ hand weights – 100 yardsSpider crawls on fieldTraveling side squat – 100 yards, then reverseBleachers – run up, jog down – 10 times
1- mile jog/run
COOLDOWN
Yoga cool down, stretches
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -19-
Michele DaishFemme Fit Boot Campwww.femmefitbootcamp.com Circuit/Cardio Workout
Workout II – weekend warrior workout
WARM-UP
5 minute warm up followed by walk/slow jog ½ way around track / stop and 50 jacks / run to start
WORKOUT
Whole body(Circuit)
DB squat & curl w/alternating knee lift – 2 minsWalking lunges – 30 sec each x4 (15 sec rest in between to shake legs out)DB curls to fatigue – 2 minsSide plank w/extended arm – 30 secsFull plank – 60 secsFlip to other side plank w/extended arm – 30 secs
REPEATREST
Liners - cardio drillsRun 10 yards & backRun 20 yards & backRun 30 yards & backRun 40 yards & backRun 50 yards & back
REPEAT 3XREST
Upper bodyOverhead shoulder presses w/hand weights – 1 minTriceps dips on bench – 1 minChop wood w/hand weight cross body – 1 minSwitch sides – 1 minPunch & jab w/light weights – 1 minSquat twist w/handweight – 1 min
ABS – 5 min
COOLDOWN
Cool down, stretches
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -20-
Mimi FacklerRenew Fitness(website coming soon) Bodyweight Interval Workout
Workout I
WARM-UP
15-20 min warm up
5 min walk, jog or run10 mins of alternate 1 min “pick up pace”, 1 min recover pace, then finish last 5 mins in recover pace5 mins stretching: runners lunge, calves, hams, quads, etc.
WORKOUT
Begin1. 30 walking lunges. 20 bear crawls, 20 crab walk - REPEAT2. 30 step ups, 20 push ups, 15 triceps dips - REPEAT3. 1 min wall squat, 1 min supported handstand (feet on wall) OR down dog, 30 jacks - REPEAT 2x more4. 15 second plank holds (rest 5) - REPEAT 4x more5. 20 second side plank holds (rest 5) - REPEAT 2x more then do other side 3x total6. Burpee variations7. Pointer dog (aka spinal balance) - 10 each side - REPEAT (for advanced, do same arm same leg
OR “wag the dog” which is moving arm and leg to provide stability challenge8. Bridge w/1 leg extended 20 seconds each side - REPEAT (for advanced add full body extended bridge)9. Bicycle ABS – 20 counts SLOW, bicycle abs 30 seconds faster10. Upper ab crunch – 20 reps, windshield wiper – 20 reps - REPEAT11. 24 push ups
COOLDOWN
Yoga stretch (Warrior I & Warrior II), down dog. Seated inner thigh stretch. Balance stretches (tree),standing quad stretch, standing side stretch, slight arch back stretch, gentle twist turn.
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -21-
Mimi FacklerRenew Fitness(website coming soon) Bodyweight Interval Workout
Workout II
WARM-UP
15-20 min warm up
5 min walk, jog or run10 mins of alternate 1 min “pick up pace”, 1 min recover pace, then finish last 5 mins in recover pace5 mins stretching: runners lunge, calves, hams, quads, etc.
WORKOUT
Begin1. Series of alternating 20 squats with 20-count push up plank holds (all squats are varied)
- Arms in front squat + plank hold- Prisoner squat + plank hold w/ single leg lifts- Romanian deadlift style + plank hold w/ opposite elbow to opposite knee alternating- Siff squat (arms reaching and heels lifted) + plank with mountain climbers- Squat jump + plank hold with jacking legs (in & out)
2. Balance holds: standing, lift one foot and hold the pose, turning head left and right – switch - REPEATStanding quad stretch on each side respectively
3. Suicides done around tennis court width,- Perform 3 lengths, 4th walk heel to toe “tightrope style”,- Do 5 more lengths, 6th do heal to toe- Do 7 more lengths, 8th heel to toe
4. Side squats, 5x left, 5x rightBack lunges 5x left, 5x rightCombine side 5x right and back 5x rightThen side 5x left and back 5x left
5. Shuffle right 10x, shuffle left 10x, run backwards 10x, skip forward 10x - REPEAT6. Bear crawls 10x, crab walk 10x - REPEAT going backwards7. Down dog to plank hold 10x - REPEAT adding 4 pushups at planks8. Side plank holds 3x 20 second holds9. Prone swimming (opposite arm to opposite leg lift) 20x - REPEAT 2x more10. On back leg, ab leg crosses with legs up: count down for 5x, hold for 5x, up for 5x - REPEAT 2x more11. Bicycle abs count 1, 2, 3, hold 10x - REPEAT 1x more
COOLDOWN
Yoga stretch (Warrior I & Warrior II), down dog. Seated inner thigh stretch. Balance stretches (tree),standing quad stretch, standing side stretch, slight arch back stretch, gentle twist turn.
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -22-
Paula DunwoodyOut n About Outdoor Fitness(website coming soon) Interval Workout
ROSS BODY WORKOUT
WARM-UP
After a warm up jog and stretch we do an interval type workout where I get there heart rate up withcardio (running, plyometrics, lunges etc) and then I slow their heart rate down by doing an upper bodyexercise either with body weight or with the tubes.
WORKOUT
DRILLS1. Tennis drill - on tennis court, start at service line, jog forward to touch net, back pedal until instructor yells“net”, run forward and touch net, continue for 2 min.2. Side delt - use tubes under 1 foot and lift straight arms out to sides up to shoulder height.3. Circle shuffle drill - Form a circle, shuffle around the circle clock wise. Alternate this with stopping anddoin forward lunges/rear lunges/ high knee jog/butt jog/opp elbow knee4. Bicep curls - with tube under foot5. Jog to the picnic benches elevated rear leg lunge - back to bench seat, put 1 foot on bench behind youand do lunge with foot on ground.6. Low base row w/ calf raises - on play ground equipment , wrap the tubes around a low base and performrows while raising up on toes for calf raises.7. Outer thigh wrap abductors- form loop with tube, put outside foot in loop, wrap tube around low baseand hold onto other handle. Stand sideways to base-foot farthest from base (outside)is the one that iswrapped. Lift straight leg out to side8. Jog to basketball court squat thigh lifts9. Jog to playground for overhead cable curl-wrap tube on high, face side, tubes in inside hand, underhandgrip, stand away so inside arm is extended & hand above shoulder, keep elbow high, curl10. Tricep high - tube is still on high base, face away from base with elbows bent, palms facing forwardholding tube handles, extend arms out to straight.11. Lunge walks12. Bent over fly - stand on tube with 1 foot, lean forward in lunge and do fly13. Parachute run - partner up, 1 tube is wrapped around partner's belly, other partner is behind wrappedperson holding onto the handles of the tube on other's belly. Front girl runs forward while back girl resists bypulling back on the tube handles.
AB WORK
COOLDOWN
General Stretching
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -23-
Paula DunwoodyOut n About Outdoor Fitness(website coming soon) Interval Workout
DELLA BROOKE WORKOUT
WARM-UP
After a warm up jog and stretch we do an interval type workout where I get there heart rate up withcardio (running, plyometrics, lunges etc) and then I slow their heart rate down by doing an upper bodyexercise either with body weight or with the tubes.
WORKOUT
DRILLS1. High skip run up road2. Jog back down to fence tricep dips/push ups3. Narrow squat glute lift4. Dead lift - stand on tube with both feet and hold handles at waist or higher - bend over slowly keep backstraight, tail bone lifted and thigh muscles lifted, hold then slowly return to start.5. Jog/high knee jog down into woods - rear delt pull backs - wrap tube around tree, face base, palmsface back and pull straight arms back behind glutes.6. Jog to big rocks single leg touch backs - weight on left leg, rt foot up on rock, bring it back in rear tap(or lunge) and then tap back up on rock moving arms like running.7. On rocks step glute lifts with air (hopping with support leg as glute is worked on other leg)8. Jog out to path and continue to trees for Chest fly - wrap tube around tree, chest high, face away -startwith arms extended out and back, squeeze pecs together as arms are brought together in front of chest.9. Chest press w/ 1 leg on tree and forward lunge - tube is wrapped around tree chest high, face away,put one foot on tree, while lunging forward-do chest press.10. Lunge knee up walks leading out of woods11. To fence elevated front leg lunge - facing fence, 1 leg is on bottom rung of fence, up on back toe andtake rear knee down toward ground.12. Tricep extension - drop one end of tube behind back, reach back behind back and grab hold of tubehanging down back, with other hand in handle above shoulder (elbow bent), extend arm to straight.13. Squat cross overs up road hill (face sideways to hill, squat down, take lower foot, cross it over topfoot, step up the hill and squat again14. At top front delt lifts - stand on tube with one foot, tube handles in both hands, arms extended downon thighs, lift extended arms straight up to shoulder height.
AB WORK
COOLDOWN
General Stretching
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -24-
Kristen CincottiFit to Be Personal Trainingwww.fittobe.googlepages.com Interval Workout
WORKOUT DAY I
WARM-UP
5-10 minutes general warm-up and dynamic stretching
WORKOUT
Everything done to your LEFT is followed by push ups, that to your RIGHT is followed by crunches 1 min- Power skip to the Left 2 pushups 1 min- Power skip to the Right 10 crunches 1 min- Shuffle Left 4 pushups 1 min- Shuffle Right 15 crunches 1 min- high knees to the Left 6 pushups 1 min- high knees to the Right 20 crunches 1 min- karaoke Left 8 pushups 1 min- karaoke Right 25 crunches 1 min- back peddle to the Left 10 pushups 1 min- back peddle to the Right 30 crunches
(Now start back at the top, but work your way down, pyramid-style) 1 min- Power skip to the Left 10 pushups 1 min- Power skip to the Right 30 crunches 1 min- Shuffle Left 8 pushups 1 min- Shuffle Right 25 crunches 1 min- high knees to the Left 6 pushups 1 min- high knees to the Right 20 crunches 1 min- karaoke Left 4 pushups 1 min- karaoke Right 15 crunches 1 min- back peddle to the Left 2 pushups 1 min- back peddle to the Right 10 crunches
COOLDOWN
Cool down with general stretching
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -25-
Kristen CincottiFit to Be Personal Trainingwww.fittobe.googlepages.com Interval Workout
WORKOUT DAY II
WARM-UP
5-10 minutes general warm-up and dynamic stretching
WORKOUT
Everything done to your LEFT is followed by squats, that to your RIGHT is followed by MB crunches 1 min- High Kicks to the Left 4 squats 1 min- High Kicks to the Right 5 MB (medicine ball) oblique crunches to each side 1 min- Walking Lunges to the Left 6 squats 1 min- Walking Lunges to the Right 10 MB (medicine ball) oblique crunches to each side 1 min- Walking knee lifts to the Left 8 squats 1 min- Walking knee lifts to the Right 15 MB (medicine ball) oblique crunches to each side 1 min- Diagonal Walking Lunges to the Left 10 squats 1 min- Diagonal Walking Lunges to the Right 20 MB (medicine ball) oblique crunches to each side 1 min- back peddle to the Left 12 squats 1 min- back peddle to the Right 25 MB (medicine ball) oblique crunches to each side
(Start back at the top, but work your way down, pyramid-style) 1 min- Power skip to the Left 12 squats 1 min- Power skip to the Right 25 MB (medicine ball) oblique crunches to each side 1 min- Shuffle Left 10 squats 1 min- Shuffle Right 20 MB (medicine ball) oblique crunches to each side 1 min- high knees to the Left 8 squats 1 min- high knees to the Right 15 MB (medicine ball) oblique crunches to each side 1 min- karaoke Left 6 squats 1 min- karaoke Right 10 MB (medicine ball) oblique crunches to each side 1 min- back peddle to the Left 4 squats 1 min- back peddle to the Right 5 MB (medicine ball) oblique crunches to each side
COOLDOWN
Cool down with general stretching
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -26-
Tracie McAllisterTR3 Trainingwww.tr3training.com Interval Workout
Workout I
WARM-UP
March in place / arm circles / shoulder rolls / shoulder rotations (in/out with bent elbows)Jog in place – 1 minute
WORKOUT
Interval ladder
2 push ups, 2 squats, 2 jacks4 4 4, 6 6 6, 8 8 8 to 10, then 8 8 8, 6 6 6, 4 4 4, 2 2 2
Run/jog – 1 mile
BREAK/Water – 2 minutes
50sLight to medium weights
50 back rows50 shoulder press50 biceps curls50 triceps extensions
Run/jog – 1 mile
50sLight to medium weights
50 back rows50 shoulder press50 biceps curls50 triceps extensions
50s ABS50 crunches50 reverse crunches
COOLDOWN
Cool down, stretches
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -27-
Tracie McAllisterTR3 Trainingwww.tr3training.com Interval Workout
Workout II
WARM-UP
2 mile jog
WORKOUT
CONE DRILLCones set up about 40 feet apart
Walking lunge – 1 lap (there and back)Side squat shuffle – 1 lapHigh knees – 1 lapKnee to butt – 1 lapKaraoke – 1 lapSprint – 1 lap
REST – 1 minute
REPEAT – total of 3 times
AGILITY LADDER DRILLSSplit group up and do various drills for 5-10 minutes
REST – 1 minute
ABS/CORE WORKVarious AB and core work as time allows
COOLDOWN
Cool down, stretches
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -28-
Susan SchillingFaithful Fitnesswww.faithfulfitness.net Interval Workout
SPEED, ROPE, HILLS & MORE – WORKOUT i
WARM-UP
10 minutes walk/run lapsStretch
WORKOUT
Equipment needed: Speed rope, dumbells
2 min lunges up hill will dumbells 2 min step ups on bench/bleachers with dumbbells 3 min run up hill without dumbbells 3 min speed rope 3 min pushups on bench/bleachers 7 minute run at their own speed.
(After 3 minutes, blow whistle to tell everyone it’s time to return to the starting point)
REPEAT AND REST 2 min plank to hover and hold
(Repeat a few times till they drop) 2 min partner abs
(One person holds the other ones feel while they come up and down SLOW and CONTROLLED)
COOLDOWN
Stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -29-
Susan SchillingFaithful Fitnesswww.faithfulfitness.net Interval Workout
WACKY WEDNESDAY – WORKOUT Ii
WARM-UP
10 minutes walk/run lapsRun down (length of tennis court), then walk hands out to 1 push uprun back, walk hands out to 2 push ups etc. on up to 8 (or when the whistle blows)
WORKOUT
RELAY RACE #1 - cones and hurdles (two lines, first two persons go while the others are doing jacks, etc
Skip through cones / 2 knee jumps over the hurdles Face the group and do 5 mountain climbers / sprint back – slap hands of the next persons hand and they go
Drills 2 min walking lunges with dumbbells 5 min run 30 sec wide pushups / 30 sec regular / 30 sec triangle
RELAY RACE #2 - cones and hurdles (like above set-up)
Shuffle through cones / high knees over hurdles / face group, 5 starbursts (circling arms in and out at thes sametime as jumping off the ground with both feet abducting) / sprint back and slap, etc.
Drills 2 min pivoting squats with dumbbells (pivot off ball of foot) 5 min run 1 min biceps with tubing
RELAY RACE #3 - cones and hurdles (like above set-up)
Football run over the cones / camper’s choice over hurdle / turn, 1 burpee / sprint back and slap, etc.
Drills 2 min walking lunges with dumbbells 5 min run 30 sec wide pushups / 30 sec regular / 30 sec triangle
RELAY RACE #4 - cones and hurdles (like above set-up)
Skip through cones / two-knee jumps over hurdles / turn and 5 mtn climbers / sprint back and slap, etc.
Drills 2 min pivot squats with dumbbells (pivot off ball of foot) 5 min run 1 min biceps with tubing
5 min run
ABS – 1 leg up crunches 15 on each side
COOLDOWN
Stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -30-
Blair HartleyDSCC Fitness Centerwww.dsccmwr.com Interval Workout
WORKOUT i
WARM-UP
Light ½ mile jog
WORKOUT
Equipment needed: Bosu balance trainers, lightweight item (med ball or water bottle)
Side squats off Bosu with a twist (holding weighted item with both hands outstretched at shoulderlevel begin with both feet on Bosu. Step to the side and squat. Holding squat, twist toward the inside,back to center, begin again to the alternate sides, etc. 20x total reps)
1-leg deadlift (place weighted item on the ground, bend forward to pick up, continuing 10x each side) Alternating calf raises (as one heel raises, lower the other 10x each way) 1-leg balance (one minute each side) Track laps (track if possible – 3 total laps)
Accelerators on the straights, decelerators on the curves – lap 1Jog – lap 2Accelerators on the straights, decelerators on the curves – lap 3
REPEAT
Pushups (feet on Bosu, hands on med ball – 10 reps) Plank, lower to pushup and on way up, bring knee into the side, alternating 10x each side)
(One person holds the other ones feel while they come up and down SLOW and CONTROLLED) Partner Pulls (1 person seated, knees bent, feet flat, hand extended and gripping partner standing in
staggered – front leg opposite of hand gripping seated person). Standing partner pulls up on personfocusing on biceps, seated person can assist while working quads, 10x each arm.
Down dog with alt side plank dips (start at dog, rotate into side plank lowering hips a few inches fromground, back to dog. Repeat 10x on each side
Track laps (track if possible – 3 total laps)Accelerators on the straights, decelerators on the curves – lap 1Jog – lap 2Accelerators on the straights, decelerators on the curves – lap 3
V sit with rotation (balance on hips with legs into air. Reach arm to touch one arm behind you. Alt 20x In and out (from v position, bring knees in and out. 20x) Flutter (flutter legs 20 sec on back supporting hands under hips. 5 sec to roll to prone Superman, flutter
arms and legs 20 sec, 5 sec to roll to supine and start from the top. Continue for 3 turns on each side)
COOLDOWN
Stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -31-
Blair HartleyDSCC Fitness Centerwww.dsccmwr.com Interval Workout
WORKOUT Ii
WARM-UP
Light ½ mile jog
WORKOUT
Equipment needed: Parking spaces, ledge at knee height or high curb, tree with firm branches
Suicides (Instead of a typical basketball court or cones I use a strip of 14 parking spaces (15 lines))
Step ups onto ledge or curb (Both feet up, both feet down. First foot up, first foot down. 10 on right leg, 10on left leg. 3 sets each leg.)
Suicides with accumulating push-ups (At the first line 1 push-up, 2 at the second, 3 at the third…120 total with15 lines.)
One legged squats off curb (Begin standing on one leg allowing the other to hang behind off the ledge. Lowerback foot as close to the ground as comfortable and return to start. 3x10 each side.)
Suicides with calisthenics (Instead of push-ups at each line, complete 10 reps of a different form ofcalisthenics at each line: jumping jacks, mountain climbers, burpees, alternating lunge jumps, squat thrusts,etc. Be creative!)
REPEAT 3x total
Pull ups or flexed arm hang from stable tree branch (Amount dependent on person’s abilityLeg/knee lifts while hanging from branch. 20x.)
COOLDOWN
Stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -32-
AnonymousAnonymous Boot Camp
Circuit Workout
Day o’ Circuits – WorkOUT I
WARM-UP
General warm-up
WORKOUT
Equipment: Ladder, cones, hurdles, dumbells
Circuit I
Quick feet through the ladder High knees over the hurdles 30 jump squats 20 bent over row 30 jacks
REPEAT FOR 10 MINUTES
Circuit II – pyramid down from 10 reps to 1 then repeat each
Push ups Reverse fly Military press Rotator cuff rotations
Circuit III
20 step ups on the curb each leg 20 walking lunges and back 40 high knees in placeREPEAT FOR 10 MINUTES
Circuit IV – AB circuit with no break between the movements (timed 45-60 seconds each)
Full crunch with weight in hands over head meet in the middle with knees and arms Feet up in the air heel lifts Scissor kicks (feet in air open legs wide, bring back in crossing as you lower legs to the ground and back up) Shoulder to knee (weight on one shoulder working one side then switch) Sitting in the “V” position alternating elbow touches to the groundREPEAT
Circuit V – Place 4 cones 40 peet apart on the track
Place four cones 40 feet apart on the track Run to the 1st cone, walk back Run to the 2nd cone, walk back Run to the 3rd cone, walk back Run to the 4th cone, walk back 30 biceps curls 30 calf raisesREPEAT FOR 10 MINUTES
COOLDOWN/STRETCH
General stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -33-
AnonymousAnonymous Boot Camp
Interval/Circuit Workout
Endurance Challenge – WorkOUT II
WARM-UP
General warm-up
WORKOUT
Equipment: Dumbells
SET I
Quick feet through the ladder 30 squats (regular or sumo, which means toes and knees pointed out) 30 side bends (one weight in hand by side, bend upper body towards knee) 20 shoulder shrugs 30 squats
WALK, JOG OR RUN 1 LAP – 2ND
TIME DO 2 LAPS
SET II
Push ups 20 triceps dips (at bleachers) 20 incline or decline pushups (at bleachers – incline = hands on bench, decline = feet on bench hands on ground) 20 biceps curl (at mats any kind of curls you want) 20 military press
WALK, JOG OR RUN 1 LAP – 2ND
TIME DO 2 LAPS
SET III
20 step ups on the curb each leg 40 lunges (20 each leg for total of 40 at your mats) 40 fast high knees (in place) 20 dumbbell chest press 30 star jumpsWALK, JOG OR RUN 1 LAP – 2
NDTIME DO 2 LAPS
REPEAT ALL THREE SETS (ADDING THE 2ND
LAP)
COOLDOWN/STRETCH
General stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -34-
Jenn GlattJennG Fitnesswww.jenngfitness.com Boxing Workout
Boxing campgeneral information
INTRODUCTION
The following workouts incorporate boxing in addition to standard boot camp workout moves.Here is some information to give assist you in preparing for the workouts.
STANCES
Boxer Right R leg forward, toes pointed straight ahead. L leg back, hip-width apart, toes pointed on diagonal.Arms up in guard. The R toes should be lined up with partner’s R toes (who is also in a Boxer Rstance)
Boxer Left L leg forward, toes pointed straight ahead. R leg back, hip-width apart, toes pointed on diagonal.Arms up in guard. The L toes should be lined up with partner’s L toes (who is also in a Boxer Lstance).
Horse Stance Wide in parallel stance. Soft knees with toes pointed slightly out. Arms up in guard
NOTES
As always, provide modifications for the high impact exercises when needed.
It may take a few sessions for participants to master the boxing positions & technique. Start slow. I tell myclients that it’s form first, power second & speed third.
When holding the mitts, it’s imperative that participants keep their core engaged & not catch punches withtheir shoulders.
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -35-
Jenn GlattJennG Fitnesswww.jenngfitness.com Boxing Workout
Boxing Workout I
WARM-UP
WARM: Jog back & forth + sprint back & forth / Jog B & F + backpedal B & F / Jog B & F + power skip B & FJog B & F + lateral run B & F / Jog back & forth + sprint back & forth REPEATSTRETCH: Shoulder rolls; low back stretches (hands on thighs, round back, then arch); R lunge, to runner’s lunge; to ham stretch (sitback into L hip); repeat other side. Triceps; hands on thighs & drop right shoulder down while looking over the left; repeat shoulderstretch on other side; roll out the wrists
BOX WORKOUT
Equipment Needed: Each pair of participants should have 1 set of gloves & 1 set of mitts. All participants should have hand wraps(I bring a few pairs at the beginning of each program that participants can buy). 2 steps, 8 risers, 2 Bosu, dumbbells for Camp workout.
Partner Boxing Drills: One partner has gloves and the other has punch mitts. After drills and Active Recovery, SWITCH & REPEAT
Boxer rightMitt position
right jab sprint – STRONG punches first…then speed. With sprint, just repeat jabspartner in boxer R stance with right mitt up
Horse stanceMitt position
alternate jabs…change to 2 each side, then 4 each sidein horse stance with both mitts up at approx. chest level
Boxer leftMitt position
left jab sprintpartner in boxer L stance with left mitt up
Horse stanceMitt position
alternate uppercuts…change to 2 each side. Be sure to follow with the hip & pivot the footpartner in horse stance with both tilted down at approx. belly button level
Boxer rightMitt position
right jab + left cross + right uppercut 2x. Follow with hip & pivot foot on cross & uppercutspartner in boxer R stance with R mitt up at chest level (for R jab & L cross) & L mitt tilted down at belly button level(for R uppercuts)
Horse stanceMitt position
alternate hooks…change to 2 each side. Be sure to follow with the hip & pivot the footpartner in horse stance with mitts at chest level & slightly turned in
Boxer leftMitt position
left jab + right cross + left uppercut 2xpartner in boxer L stance with L mitt up at chest level (for L jab & R cross) & R mitt tilted down at belly button level(for L uppercuts)
Horse stanceMitt position
alternate crosses…hard & fast. Be sure to follow with the hip & pivot the footpartner in horse stance with mitts at chest level & slightly turned in. You can rotate the torso & give just a bit ofadded resistance. Be careful to not push back too hard
Active Recovery: Wall jumps (facing wall, jump like a volleyball block) – 60 sec / plank - 30 sec / SWITCH & REPEAT DRILLS
CAMP WORKOUT
Circuits: 1 minute at each station1. Cardio: ski jumps over step (double-footed jump from side to side over step) STEP + 4 RISERS2. Strength: extended plank with knee rotation … lift leg, rotate knee under planted leg & extend (30 sec. each side)3. Cardio: high knee runs with “zombie arms” … arms extended out in front of body at shoulder level4. Strength: bridges on BOSU (dome side up, heels on dome) …BOSU5. Cardio: fast step-ups (run up, up, down, down) STEP + 4 RISERS6. Strength: push-ups7. Cardio: 10 jacks + 10 tuck jumps … squat jumps if tucks are too difficult8. Strength: crunches on BOSU … BOSU9. Cardio: front kick + lunge back (30 sec. each side) … lunge all the way down & touch the floor
10. Strength: bicep curls …WEIGHTS - 8 or 10 LBS
WARM-UP
Cool down and repeat above warm up stretch sequence
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -36-
Jenn GlattJennG Fitnesswww.jenngfitness.com Boxing Workout
Boxing Workout II
WARM-UP
WARM: Laps around the studio – easy jog, sprint, easy jog, sprint, high skip 2x. Then line up on one side of the room & do shuffles inlow stance back & forth 2x REPEATSTRETCH: Shoulder rolls; low back stretches (hands on thighs, round back, then arch); R lunge, to runner’s lunge; to ham stretch (sitback into L hip); repeat other side. Triceps; hands on thighs & drop right shoulder down while looking over the left; repeat shoulderstretch on other side; roll out the wrists
BOX WORKOUT
Equipment Needed: Each pair of participants should have 1 set of gloves & 1 set of mitts. All participants should have hand wraps(I bring a few pairs at the beginning of each program that participants can buy). Steps + 4 risers or curb, etc. for Camp workout
Partner Boxing Drills: One partner has gloves and the other has punch mitts. . After drills and Active Recovery, SWITCH & REPEAT
Boxer rightMitt position
R jab + L cross + R jab + L cross (FAST 1-2-1-2) + R uppercut 2xPartner in boxer R stance with R mitt up at chest level for R jab, L cross, R jab, L cross … L mitt tilted down at belly buttonlevel for R uppercuts
Boxer leftMitt position
L jab + R cross + L jab + R cross (FAST 1-2-1-2) + L uppercut 2xPartner in boxer L stance with L mitt up at chest level for L jab, R cross, L jab, R cross … R mitt tilted down at belly buttonlevel for L uppercuts
Horse stanceMitt position
R/L cross – 2x + R/L uppercut – 2x + R/L hook – 2xPartner in horse stance with mitts out at chest level (slightly turned in) for crosses … mitts tilted down at belly button levelfor uppercuts … mitts at chest level (slightly turned in) for hooks
Cardio Drill Skater jumps (low leaps side-to-side. Try to balance on & push off outside foot.)Boxer rightMitt position
R jab sprintsPartner in boxer R stance with R mitt up.
Boxer leftMitt position
L jab sprintsPartner in boxer L stance with L mitt up
Horse stanceMitt position
Crossfire (alternating crosses FAST)Partner in horse stance with mitts at chest level & slightly turned in. You can rotate the torso & give just a bit of addedresistance. Be careful to not push back too hard.
Cardio Drill High knee runs with arms in “goal posts”Boxer rightMitt position
R jab 3x + L cross + R hook + R uppercutPartner in boxer R stance with R mitt up for jabs & cross … L mitt up & turned in for R hook … L mitt tilted down for Ruppercut.
Boxer leftMitt position
L jab 3x + R cross + L hook + L uppercutPartner in boxer L stance with L mitt up for jabs & cross … R mitt up & turned in for L hook … R mitt tilted down for Luppercut.
Horse stanceMitt position
Alternating jabsPartner in horse stance with both mitts up at approx. chest level.
Cardio Drill Fast “football” feet with directional changes (call out “right” or “left” & they take a ¼ turn in that direction)
Active Recovery: 10 plie squats / sprint across area / frog jumps back - 2 mins total, then SWITCH & REPEAT DRILLS
CAMP WORKOUT
60 Second Drills: Fast taps on step or curb / mountain climbers on step / pop squats / tire runs (take knees high, run up up,back back as if running in and out of tires on a field) / side to side lunges on step (keep center of gravity low)
Glutes and Core Work: BRIDGES – 8x, extend R leg 8x, cross R leg 8x, repeat on L sideGLUTES (on knees and elbows) – R leg extended glute lift, R leg extensions, R donkey kick, repeat on L side – 60 sec each movePLANKS – basic plank, plank w/leg lifts – hold plank and alternate leg lifts – 60 sec each moveCRAWLER PLANK (forearm plank) – extend R arm, then L arm, lower to R forearm then to L forearm – etc. – 60 sec
WARM-UP
Cool down and repeat above warm up stretch sequence
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -37-
Ron SmithBodyZen Fitness Boot Campswww.bodyzenbootcamps.net Interval Workout
Workout i
WARM-UP
30 jacks30 knee taps
WORKOUT
5 minutes of interval walking and jogging
60 Second Moves Push ups Crunches Squats Plank Side plank (repeat other side)
DRILL #1 – set up 3 cones at 1, 15 and 30 yards - place weights and mat at 15 yards and mats at 30 yards15 push ups at Cone 1Alternating lunges to Cone 2, pick up weight and farmer walk to the Cone 3Set down weights, 25 right side crunches, pick up weight and farmer walk back to Cone 2Set down weights, 25 left side crunches and sprint back to the beginning, finish with 5 4-count pushupsREPEAT for 10 mins depending on amount of people
60 Second Moves Bent DB rows Triceps kickback Tubing biceps curls Tubing glute kick-backs Knee tucks
DRILL #2 - set up cones at 10 yards for 50 yards with a rope on the ground at the 40 yard mark shufflesidestep 10 feet, switch sides shuffle sidestep 10 feet, lateral hop side to side for 10 yards, bear crawl thelast 10 yards and sprint back.Sprint to first 10Shuffle side-step L 10Shuffle side-step R 10Lateral hop at rope (side to side)Bear crawl 10Sprint all the way backREPEAT for 10 mins depending on amount of people
REPEAT All 60 Second Moves in a GIANT SET
COOLDOWN
5 minutes cool down followed by stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -38-
Ron SmithBodyZen Fitness Boot Campswww.bodyzenbootcamps.net Interval Workout
Workout Ii
WARM-UP
60 seconds eachJacks / squats / knee taps / R leg abductors / L leg abductors
30 knee taps
WORKOUT
Cardio½ mile walk/jog interval running (8-10 minutes)
Strength2 minutes each move Walking lunges with front kick 4-count push ups Negative pull ups with assistance Biceps curl w/Arnold press Squats with lateral raise
CardioShuttle drills (3 minutes)Resistance running with speed chutes (3 minutes)Various agility ladder drills (3 minutes)Toe touch stretch (1 minute)
Strength2 minutes each move Triceps push ups Iso hold push ups Squats w/4 second hold at bottom Calf raises Glute kickbacks
CardioBear claw 25 yards, then 25 crunchesSprint back, then 25 reverse crunchesSide lunges 25 yards, then 25 side crunchesSide lunges 25 yards, then 25 side crunches
COOLDOWN
3 minute walk and stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -39-
Tim TalimanMy Valley Bootcampwww.myvalleybootcamp.com Interval Workout
Opening Day - Workout I
WORKOUT
1. Run #1 Shuffle –warm-up ¼ mile max into mock j – rope2. High stepping – 30 - 60 seconds3. Quick feet – 30 – 60 seconds4. Repeat 2 & 3 – 15 – 30 seconds5. Punching jack series- 2 sets 8 jacks / 2 sets 8 punchers6. Repeat 4x7. Side step series beg/int/adv options – 30 - 60 seconds8. Leg-in series right leg 4 x 89. Standing lunges left leg out x 20- 3010 Repeat side step series 30 – 60 seconds w/ variations11. leg-in series left leg 4 x 812. standing lunges right leg out x 20-3013. high knees 15- 30 seconds14. quick feet 15 -30 seconds15. mountain climber 30 seconds16. repeat # 13-1517. core strength stance explanation & arm circle series
a. big circles forward palms up x 8b. reverse x8c. pulses up with resistance 2 x 8d. medium circles forward x 8e. reverse x 8f. fist squeezes 5 count up & 5 count down x 8g. fist squeeze to center 5 count in & 5 count out x 8
18. punch up series 30 seconds19. Run #2 newbies x 1 & vets movin x 220. Come back to down-dog position & hold for the group21. Down-dog / push up planks x 4 w/ push-up variations.22. Stretch back to child pose23. To stomach for hover plank 30 seconds x 4 w/ vari’s24. Run #3 quicker pace for those who can25. Squat reach hold for the group fix technique26. Slow & controlled squat reaches x 3027. Squat reaches adding alternating front kicks x 20 r/l28. Intro Nordic track w/ step/jump switches29. Stretch series
a. cross right over left sit backs / switch left over rightb. rt over left straight leg stretch over – switch legsc. right leg forward hips square stretch over straight legd. lunge into bent right leg calf stretch / switch legse. reach back for instep / quad stretch rt/ left
30. Vbc ab series intro 1st 4a. feet down/arms crossed at chest/ up & hold & squeeze x 16b. legs table top toes pulled back rt2rt/ lft2lft x 16c. legs up/arms at 45 behind you – reach & hold & squeeze x 16d. single knee reaches
31. Lumbar stretch & strengthen seriesa. cobra 10 -15 count hold & squeeze x 3b. super-mans 10 -15 second hold & squeeze x3c. sky-divers 10-15 second hold & squeeze X 3
32. child pose into lumbar roll-up at a slow 10 count33. Run #4 back to the truck for water & weights 5 min34. Depending on location
2 lines movin-out with the weights35. Step-up series36. Control downs rt/ left37. Push up-tricep series38. Sitting squats variations ie: sitting one leg squats39. Punch – ups with the weights40. Vbc weight resistance series intro
a. core strength stance re-capb. military press x 25c. lateral raise – front/ side rt/ left = 1 x 15d. Killers let have it! 20 at least!e. peck deck – elbows high squeeze those elbows together x 20f .elbow squeezes keep elbows high / let em have it! X 30g. bicep series 20 doubles
singles rt/ left = 1 x 10doubles x 20
h. tricep kick-backs strong technique x 20-30Grip adjustment straight arms 2 inch presses x 30!
41. Movin over to a hilly running area42. Safe weight drop down place43. Intro hill training 5 –ups w/ heel toe downhill technique44. Ab series #2 (open various ab work depending on time)45. tree seat hold for 2 ½ minutes46. Stretch yoga series
a. straight arm – up isometric poseb. rt side with proper queingc, left side with proper queingd. side stretch rt/ lefte. v-posef. foot adjust / hang-over stretchg. slow 1o count lumbar roll-uph. audible breath reaches x 3
Great job! Give yourselves a hand! Next day location!Reminder 3 liters of h20 daily / smart healthy nutritionalchoices! Pass word for web-site (daily location info) call any ofyour team leaders with any questions you might have
# 1 thing … stay focused & stay positive!
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -40-
Tim TalimanMy Valley Bootcampwww.myvalleybootcamp.com Interval Workout
Day Two - Workout II
WORKOUT
1. Vortex shuffle up and around x 2-32. Vortex – warm up
a. Mock jump rope/ 12’s/punching jack series1. Mock jump rope 12 x 82. “12’s” running in place/increase/ 12 x 83. Punching jack series
4 x 8 jacks/ left leg forward 4 x 8 punchers4 x 8 jacks/right leg forward 4 x 8 punchers4 x 8 jacks/left leg forward 4 x 8 punchers4 x 8 jacks/right leg forward 4 x 8 punchers
b. Side step series1. Beg – step touch rt/lft -butt back stay low2. Int - step w/leg up rt/lft -butt back stay low3. Adv – pyo side jumps rt/lft soft landing low
c. Leg-in / standing lunge series1. Right leg out - left leg reaching back
arm out/ knee comes to elbow - ab squeezeleft foot only touches back/ rt kneestays at one level – no up & downnice controlled movement x 30
2. Square off directly rt /left leg backlunges see the front knee – if not it is wrongx 15 -30
3. Side step facing front x 20 w/ variations4. Left leg out – rt leg reaching back
repeat entire series on this sided. Up 7 around run #2e. Core strength stance refresh
feet facing front - shoulder widthlegs bent – glutes/abs/inner-thighsengaged – imaginary ball
f. Arm circle series –palms up/ arms straightbig - 8 x front/8x back w/ pulsesmedium 8x front/8x back w/ pulsessmall tight -16 fast-front/16 fast-back middle
g. Down-ward dog/ push up plank series refresh1. Down-dog hold heels back abs tucked up2. Push –up plank hold abs engaged3. Push-ups x54. Repeat – 4 times total5. Stretch butt back to heels reach front
h. Up-around run #3i. Vbc ab series – add slow scissors w/ countj. Roll to stomach – cobra/ superman/ sky diverk. Feet at shoulder width / roll upl. Straight leg stretch/calf / yoga side stretch
3. Hill training #1 5 up’s (up & down heel toe)4. Quick water break self-stretch grab weights5. Group shuffle up to bottom of trainer access hills6. Movin up to the plateau7. Yoga stretch as hold for the group8. Vbc weight resistance re-cap (refer to opening day)9. Up the trainer to the our main access road10. Breath into photo-op11. 2 single file lines with a partner move on up12. Trail safety speech
a. You must be aware of each and every step on the trailb. Call out the topography as you move” “rocks,” “overhang,”
“roots,” “loose grave,” etc.c. Inside foot on the inside part of the trail … that means…
hug that mountain with that inside foot.d. Heel toe moving down hill 7 accelerate if poss going up!
13. Shady trail run down to access road.14. Quietly move to the zen zone15. Zen zone yoga cool down (refer to opening day)16. Audible breath reaches
Great job today! Claps! Next day location. 3 liters of h2odaily. Begin to start implementing fat burning cardio zoneson the off days. Please do not allow yourself to sabotagethe hard work you are putting into this program. Make smart& healthy nutritional choices. If you have questions call anyone of your team leaders, and they will help you out!
Stay focused and absolutely … stay positive!!!!!!
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -41-
Kim FordNorthern Michigan Boot Campwww.northernmichiganbootcamp.com Circuits and Games Workout
WORKOUT I
WARM-UP
Have campers arrive and begin walking in a circle while others arrive. Begin by instructing them to sprint, run, jog, etc whenyou signal them (blow a whistle or yell “run or sprint, etc.” for a few seconds, then have them walk for 30-60 seconds
and repeat for just over 3 minutes
Dynamic stretchesHigh knees / leg swings / butt kicks / side lunges / Spiderman / inchworm / arm circles / shrugs / shoulder blade pinches
WORKOUT
Equipment needed: Tires (100 lbs or 300lbs), parachutes (with handles recommended and can be purchased at a PhysicalEducation equipment company like Flaghouse and dodgeballs (made of foam with a durable coating they are lightweight and do not hurt it they hityou and purchased from Flaghouse).
CIRCUIT: 2 or 3 roundsJump up like on a box 1x10Jump into the middle, then again to the other side 1x10Side hops up on the tire 1x10Side hops in the middle, then to the other side 1x5Rest 30-90 seconds
FLIPS: Squat down pick up the tire and push to the other side – pick one of the following drills onlyFlip forward for a required distanceFlip forward then run to the other side and flip backwardFlip the tire, jump up and down on it, flip againFlop the tire, jump to the middle, then to the other side and flop the tire back again
CIRCUIT: 2 or 3 roundsTriceps dips 1x15Incline push ups 1x10Run around in circles or figure 8’s (easy jog)
COOLDOWN
PARACHUTE GAMES: Everyone grabs a handleRun in one direction, a circle, then run in other directionsShake the parachute as fast as you can and everyone runs to the middleLift the parachute them bring it to the ground (one person runs underneath to the middle and back before it falls to ground
PARACHUTE AND DODGEBALLSPOPCORN 1 – place dodgeballs in middle of parachute and shake (dodgeballs fly everywhere) pick 3-4 runnners to getballs back into the parachute while continuously shaking the parachute. Alternate the runners!POPCORN 2 – one or more balls into middle of parachute. As a group raise the parachute, then lower it to see how highthe balls will fly in the airTEAMBUILDING – One or two balls on the parachute and try to work as a team to get the ball(s) to go in a circle aroundchute. Team will have some who lower the handles and others raise them, etc.
STRETCHING:Quads (standing) / hams (fold over touching toes) feet together, then apart / calves on a wall or curbChest (clasp hands behind and press up) / back (clasp hands above head, tilt side to side)Shoulders (put back of hand on hip and have other hand grasp bent elbow and bring to midline of the body)Neck (tilt head up and down)
REMINDERS:Practice good posture and good attitude!
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -42-
Kim FordNorthern Michigan Boot Campwww.northernmichiganbootcamp.com Bodyweight Interval Workout
WORKOUT II
WARM-UP
Standing in one place 5-10 reps eachKnee to chest hugs / side to side lunges / reverse lunge / trunk twistsSide bends with hands clasped together overhead / shoulder shrugs / arm circles
WORKOUT
Small area No Equipment needed and workout in a small area
AGILITY: Everyone tag (very fast moving game, small area)You are “it” and so is everyone else, you can tag someone and they can tag you. If you are tagged, you must sit down.If you tag someone, they must sit down,. If you tag someone at the same time, you both sit down.
TABATA: Cardio strength training, do 3-4 rounds – 20 seconds work, 10 seconds restPush upsCrunchesMountain climbersPrisoner squats
PARTNER GAMES: Warning – lots of giggling can occur!BALANCE AND CORE: Partners stand shoulder to shoulder facing opposite directions. Step slightly away and then holdone hand. The other hand is free. They then try to knock each other off balance. Variation is to stand on one foot.ROCK, PAPER, SCISSORS TAG: Two people face each other and play the game, if you do not know how to play thisgame please look it up on the Internet. The loser is "it" and then tries to tag the winner in one or two steps.HAND SLAP: Partners face each other, stand on one foot. Elbows are bent one partner has palms up, the other partner ispalms down with hands over top the other person's palms. The palm up person tries to touch the top of the other person'shand before they jerk it away.Run around in circles or figure 8’s (easy jog)PARTNER HOOK UP TAG: Partners lock elbows and walk around slowly in a small area. Two people are not linkedtogether. One person is it. The other person is free and can get tagged by the "it" person. For the free person to be safethey can join arms with one of the partner pairs walking around. Now there are three people linked together. This isagainst the rules! The end person who was not the previous "free" person has to let go of their partner and is now able to get tagged by "it". The new free person will quickly hook up with one of the other partner pairs walking around, makinga new free person. This will continue until someone is tagged, then they become it and try tag the new free person.
COOLDOWN
Static StretchesQuad stretch: hold foot to buttGroin stretch: hold lungeWaiter's Bow: Feet together, bend over at hips, back straightTwist at waistHand Behind back stretch: Raise hand overhead, bend elbow, placing handbehind head. Reach behind your back with the other hand. Try to touch
fingers behind your back. Switch sides.
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -43-
Charles HerringDynamic Body Mechanics, Inc.www.bootcamp-challenge.com/charles Interval Workout
HIT AND RUN
WARM-UP
10 minute slow jogStretches of all major muscle groups
WORKOUT
NOTE: Remind clients to concentrate on quality reps, speed of reps is not the goals. The runsbetween reps should be sprints
CONES DRILLS: Set up 5 cones at 25-yard intervals. There will be 6 rounds of exercises. Do eachexercise for all 5 through 25 reps.
For each round:Run to Cone 1 – do 5 repsRun to Cone 2 – do 10 repsRun to Cone 3 – do 15 repsRun to Cone 4 – do 20 repsRun to Cone 5 – do 25 reps
SPRINT BACK TO START AND NEXT MOVE
The Rounds:Push upsTriceps push upsSquatsCrunchesJacksWide push ups
STRENGTH SEGMENT: Choose any additional 2 exercises as time allows, 2 sets of each
Pull upsBiceps curls
COOLDOWN
10 minutes cooldown and stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -44-
Charles HerringDynamic Body Mechanics, Inc.www.bootcamp-challenge.com/charles Interval Workout
CIRCUIT Workout
WARM-UP
10 minute slow jogStretches of all major muscle groups
WORKOUT
Begin running easy to moderate pace (example around a baseball diamond or track)Between each circuit will be another run (2 minutes)
ONE:15 jacks15 squats15 pushupsRUN
TWO:15 stationary lunges each side15 donkey kicks each side15 triceps push upsRUN
THREE:15 butt biters each side (person lying on back with knee's bent hands flat on ground push up with your butt, (sqeeze the glutes at thetop) don't rest the muscles when you come down15 leg lift crunches15 steam engines recruit stands fingertips behind ears alternate right elbow to opposite knee, (however don't flex forward at the waistRUN
FOUR:15 dirty dogs (Recruit on all fours brings right knee out to side(on a right angle, then left knee, this can be visualized as a dog goes on afire hydrant...another one can be added Donkey Kicks, Recruit kicks the heel bacl then the left heel back while on all fours15 crunches15 calf raisesRUN
FIVE:15 dirty dogs15 squat thrusts15 step ups each side
COOLDOWN
10 minutes cooldown and stretch then team building
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -45-
Nicole GunningMorris County Adventure Boot Campwww.morriscountybootcamp.com Cardio Interval Workout
WORKOUT I
WARM-UP
General warm-up
WORKOUT
Equipment needed: 7 cones, dumbellsThe Formation is 7 cones at one end of the room or field and another to mark the end somewhere down theroom or field. The longer the distance the harder (more time in cardio).
Each cone designates a Cardio Drill such as: Bear Crawl, Tubing Bunny Hop, sprint,cone in and out shuffle,high knee running, frog hops (or plyometric hops), and bounding gallops for examples. Any intense cardiotype drills can be used for each line. I write the drill name on a card and place it at the cone along with the #or that line.
I separate the campers into groups of 3 or 4 depending on how many people I have. If you only have 14people then you would have 2 at each line.
The campers work a given line approx 5 times through walking or running back to the start cone.
After they go through one given line for the designated number of times (5) they go to another area,preferablly running up a hill or stairs to get there. When the do get there each line has a correspondingconditioning exercise such as: inclined push-ups (heart rate may be too high for parallel military style), benchdips, Tube Pull downs or one-arm dumbell rows, uneven or parallel squats or step ups, bicep curls, bulgarianlunges.
They do it for either 1 minute or a determined # of reps (20).
Next they go to the very next line drill and begin that one. They repeat the cycles until they have done all theline cardio drills and all the muscle conditioning drills. I organize the drills to hit each major muscle group atleast 1 X .
The cardio drills can be pretty intense.
Finish with ABS
COOLDOWN
General Stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -46-
Nicole GunningMorris County Adventure Boot Campwww.morriscountybootcamp.com Cardio Interval Workout
Round Robin – Workout II
WARM-UP
General warm-up
WORKOUT
Equipment needed: carpet squares, bean bags, dumbellsHave carpet squares or “markers” organized into a semi circle pattern. Each square marks a campers “spot”.There is also an exercise listed on an index card next to every “Spot”. The campers stand in the semi-circleand the instructor stands in the top center.
Place a “hoop” of some sort in the middle of the semi-circle and a few feet behind it a bowl with bean bags init. I also put a line there so they know where they must ”shoot” from.
Begin with the 1st person. Have everyone march or jog in place while the first person attempts to shoot thebean bag into the hoop. I make it fairly easy to get it in within 3-5 shots for most people. Once it goes in, theygo to their “spot” and tell the group what the exercise is. For example “squats” or “mtn. climbers”, “plank hold”or “tricep extensions”. It can be all cardio type exercises, or all conditioning type, or a mix of both carefullyorganized (so they are not doing 5 lower body exercises in a row).Each person gets a turn to shoot. It gets fun and they cheer each other on and do funny things like move theline closer if the can’t get it in etc. As the instructor I give a “move” to do while waiting for the person to get itin. You can also just default to a basic move everytime someone is shooting like “march or jog”. I like to keepit mixed with all kinds of things, but it works well either way.
So eventually each person gets a shot and calls out the exercise to be done (usually for a minute or for a # ofreps). It is fun and goes fast.
Also, you can have the jog around the whole circle now and then.
Finish with ABS
COOLDOWN
General Stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -47-
Section TWO
3-day workouts
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -48-
Georgette PannThe Nutrifitness Boot Campwww.nutrifitness.com Circuit Workout
Sure Victory: 3-day Boot Campgeneral information
INTRODUCTION
Sure Victory: 3-Day Boot Camp WorkoutThis is a 3-day plan that calls for a day of rest between each session and 2 days rest between weeks.
What’s unusual about this plan is that one session each week will be considerably shorter than the other sessions. While you mightusually have a session running anywhere from 45 minutes to 90 minutes, the short session will last 25 or 30 minutes.
Most of your recruits will likely agree, however, that this short session is actually the most difficult session - that’s because they’ll be working at veryhigh intensities. This is explained below.
NOTES
High Intensity Interval TrainingThe premise of high intensity interval training is simple: your recruits will give 100% effort in some cardiovascular activity for a shortlength of time, and then rest for about the same amount of time. This recovery period may also be an “active recovery” period, meaningthat your recruits keep moving but at a greatly reduced pace.For example, one interval may consist of running for 100 yards, and then walking for 100 yards. Or they may run for a certain amount oftime, such as 30 seconds, and then walk for 30 seconds.Please note that the individual’s level of fitness will determine how you set up these intervals. Naturally someone who’s more fit will beable to sprint faster or further than someone who’s less fit. However, even though their performance is different, each individual shouldbe giving 100% effort during the active stage of the interval.Please also note that the active and recovery period lengths will vary depending on the fitness levels of your recruits. Those who areless fit may only be able to give 100% effort for 10 or 15 seconds, and then need 45 seconds to recover.As your recruits become more fit the active and recovery periods will be the same. Eventually they may move to a point where theactive period is longer than the recovery period. For example, they may sprint for 30 seconds, walk for 15 seconds, sprint for another 30seconds, and so on.As they become even more fit, their recovery periods may be more active. For example, they may run for 30 seconds, and then jog (notwalk) for 30 seconds to recover.Almost any exercise can be turned into a HIIT session, as long as recruits are able to give 100% effort at times, and then drop to aslower pace for recovery. You can have recruits run down a track or down the road, run up and down bleachers, do burpees or jumpingrope in place, use exercise equipment like a stationary bike, swim, etc.The interval training session itself should only last about 12 to 20 minutes. Before and after the interval training, be sure to do a 5-10minute warm-up and cool-down period.So how do you know that your recruits are doing their intervals correctly? First off, as mentioned, they should be giving 100% during theactive stage of the interval. However, the second way they can tell that they’re doing them right is that they should be so exhausted atthe end of the session that they simply couldn’t complete any more exercises if they wanted to.For example, some people claim that they’ve done a 12-20 minute session of high intensity interval training, but then they go for a twomile jog after that. Simply put, if someone has the energy left to jog two miles AFTER they’ve done a HIIT session, then they didn’t dotheir HIIT session right. In other words, they didn’t give 100% during the active periods and/or their recovery periods were too long fortheir particular fitness level.
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -49-
Georgette PannThe Nutrifitness Boot Campwww.nutrifitnessbootcamps.com Interval Workout
WORKOUT DAY I
WARM-UP
Power warm-up
Five minutes light jogging; 25 burpees; 25 windmills; 25-40 body squats; 20 push ups; 20 bicycles;20 walking lunges, calf stretch; quad stretch; modified cat stretch; 10 pull ups,2 minutes jump rope or barrier jumps;
Rest/water
WORKOUT
WORKOUT(Allow two minutes of rest, stretching and light activity after every two to three exercises)20 Mahler Body Blasters20 push ups20 squat jumps20 crunches20 pull ups10 minutes of jogging20 burpees20 mountain climbers30 one leg squats (15 on each leg)Repeat as time allows
EXERCISE DESCRIPTIONMahler Body BlasterYou may see this exercise under different names, but often you’ll hear it referred to as the Mahler Body Blaster, so named afterbodybuilder Mike Mahler. If done quickly and/or in high reps, this becomes a good cardiovascular activitythat works out most of the muscles in the body. Execution follows
1. Start off standing straight up.2. Go into a full squat position (all the way to the ground or floor).3. In one smooth move, roll backwards (as if starting to do a backwards somersault) onto your butt and then continue to
roll backwards onto your upper back. When you reach this position, touch your toes on the floor behind your head.4. Now roll forward quickly to return to the full squat position.5. Jump forward into the top position of a push up.6. Do one push up.7. Get back into full squat position.8. Stand up.
COOLDOWN
Five minutes of light activity to cool down stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -50-
Georgette PannThe Nutrifitness Boot Campwww.nutrifitnessbootcamps.com High Intensity Workout
WORKOUT DAY II – H.I.I.T.
WARM-UP
Power warm-up
Five minutes light jogging; 25 burpees; 25 windmills; 25-40 body squats; 20 push ups; 20 bicycles;20 walking lunges, calf stretch; quad stretch; modified cat stretch; 10 pull ups,2 minutes jump rope or barrier jumps;
Rest/water
WORKOUT
WORKOUT(High intensity interval training using reverse line sprints, 12-20 minutes.)
Have recruits run at 100% effort to the furthest line, then walk or jog back (depends on their level of fitness). Thenhave them run to the second furthest line at 100% effort, and walk or jog back to the starting line.Keep doing this until recruits have been engaged in sprinting and active recovery periods for 12 to 20 minutescontinuously.
At this point they should be exhausted and not have enough energy to complete any further exercises.
COOLDOWN
Five minutes of light activity to cool down stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -51-
Georgette PannThe Nutrifitness Boot Campwww.nutrifitnessbootcamps.com Circuit Workout
WORKOUT DAY III
WARM-UP
Power warm-up
Five minutes light jogging; 25 burpees; 25 windmills; 25-40 body squats; 20 push ups; 20 bicycles;20 walking lunges, calf stretch; quad stretch; modified cat stretch; 10 pull ups,2 minutes jump rope or barrier jumps;
Rest/water
WORKOUT
WORKOUT(Allow one minute rest after completing a circuit, and two minutes of rest and stretching between starting the nextset of circuit exercises)
2-3 circuits:1-2 minutes of bodyweight squats1-2 minutes jogging1-2 minutes of mountain climbers1-2 minutes of burpees
2-3 circuits:1-2 minutes of crunches1-2 minutes of pull-ups1-2 minutes push-ups1-2 minutes leg raises.
Jump rope or jog for 5-10 minutes
2-3 circuits:1-2 minutes of vertical jumps1-2 minutes cycle squat jumps1-2 minutes of box step-ups;
Two minutes of modified cat stretches and cobra stretches
COOLDOWN
Five minutes of light activity to cool down stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -52-
Ken OliverOld School Fitness
Circuit Workout
WorkOUT I
WARM-UP
Dynamic warm-upNeck Rotations 10 each direction / arm rotations 10-20 each direction / hip rotations 10-20 each directionSide straddle hop 30-50 / windmills 20 / Hindu squats 30-50
1 minute rest
WORKOUT
Superset – 2-3 sets
20 squat thrusts with sand bags20 hang cleansREPEAT(2 minute water break/rest between sets)
Partner resisted push ups – 2-3 sets
30-45 seconds each setPartner should reduce the resistance as needed so that the exerciser can finish the set and assist if necessary(1 minute rest between sets)
Pull ups – 2-3 sets
30-45 seconds each set (share bars if not enough to go around for class)Most will need assistance with these(1 minute rest between sets)
Fireman’s carry – 2-3 sets
Divide your class up into several groups and have each person carry their partner about 50 feet, at the end they switch andthe other partner carries the first back. When they get back to the front of the line they go again.
Front/Back/Go – 10-20 minutes
On command, drop for push upsOn command, flip and bicyclesOn command, stand and jog in place(If needed these could be broken in 1-2 min intervals, or you could do the entire set continuously. The difficulty can beadjusted depending on which exercise you call out, and how often you change the current exercise. Go is generally easier,and switching very quickly between exercise generally makes it harder.)
COOLDOWN/STRETCH
Walk 5 mins
Static stretches – 5 minsShoulder stretch / chest stretch / abdominal stretch / psoas stretch / quad stretch / hamstring stretch / calf stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -53-
Ken OliverOld School Fitness
Cardio Workout
WorkOUT II
WARM-UP
Dynamic warm-upNeck Rotations 10 each direction / arm rotations 10-20 each direction / hip rotations 10-20 each directionSide straddle hop 30-50 / windmills 20 / Hindu squats 30-50
Static stretchesShoulder stretch / chest stretch / abdominal stretch / psoas stretch / quad stretch / hamstring stretch / calf stretch
1 minute rest
WORKOUT
RUN
20-30 minutes hard run (just below lactic threshold)
In order for everyone to get the most out of the run you should divide your class up into groups based on 1 mile run time.You need someone to be pace man for each group, they should try to keep the pace at the time you have selected forthat group, e.g. group A 6 min mile, group B 7 min mile, group C 9 min mile.
COOLDOWN/STRETCH
Walk 5 mins
Static stretches – 5 minsShoulder stretch / chest stretch / abdominal stretch / psoas stretch / quad stretch / hamstring stretch / calf stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -54-
Ken OliverOld School Fitness
Circuit Workout
WorkOUT III
WARM-UP
Dynamic warm-upNeck Rotations 10 each direction / arm rotations 10-20 each direction / hip rotations 10-20 each directionSide straddle hop 30-50 / windmills 20 / Hindu squats 30-50
1 minute rest
WORKOUT
Push-up/Pull-up/air squat pyramids
5-15. Start with 1 rep of each exercise, building to the highest rep count, then back down to 1.Complete with as little rest as possible (20-30 mins)(2 minute water break/rest)
50 yard low crawl 1 set (5 min)..
1 min rest/water break
50 yard bear crawl – 1-3 sets
30-45 seconds each setPartner should reduce the resistance as needed so that the exerciser can finish the set and assist if necessary(1 minute rest)
50 yard high crawl – 1-3 sets (5 min)
This is a crawl on your elbows and knees.
50-yard low crawl – 1 set
This is a crawl on your belly, you should be completely flat on the ground and crawling forward with arms and legs(used in the military whenadvancing under fire with little cover)(1 minute rest)
COOLDOWN/STRETCH
Walk 5 mins
Static stretches – 5 minsShoulder stretch / chest stretch / abdominal stretch / psoas stretch / quad stretch / hamstring stretch / calf stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -55-
Phil HenryLife Changes Fit Clubwww.lifechangesfitclub.com Games Workout
TIME TO PLAY FITNESS - i
WARM-UP
3 minute light jogDynamic movesWalking lunges / high knee march / butt kicks / high knee jogging bear walkingCrab walking / arm circles / back pedaling
WORKOUT
NOTE: The games on the following 3 workouts can be done 1 each workout or back to backdividing the Camp session time
BASEBALL 1) Divide campers into 2 teams.
2) Mark out 2 baseball diamonds, 1st base, 2nd base, 3rd base and homeplate.(distance between bases can be adjusted to accommodate yourcampers)
3) Each base and home plate is assigned a different exercise (anycombination will do). For example; 1st base = 10 push ups, 2nd base = 10 situps, 3rd base = 10 squat thrusts, home plate = 15 burpies
4) 1 player from each team starts by running to 1st base and performs thedesignated exercise and proceeds to run to 2nd base to complete thedesignated exercises there, once the 1st player leaves 1st base the nextplayer on that team may begin to run to 1st base and begin the exercises.The new player on first cannot leave 1st base until the previous playerleaves 2nd base. Every time a player leaves 1st base, the next player in linemay start. Score 1 run for every player who completes the exercise at homeplate.
5) Play for set time of 10, 15, or 20 mins depending on how many people areplaying.
6) Team that scores the most runs at the end of the game wins.
COOLDOWN/STRETCH
5 minute cooldown walk
General stretching
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -56-
Phil HenryLife Changes Fit Clubwww.lifechangesfitclub.com Games Workout
TIME TO PLAY FITNESS - Ii
WARM-UP
3 minute light jogDynamic movesWalking lunges / high knee march / butt kicks / high knee jogging bear walkingCrab walking / arm circles / back pedaling
WORKOUT
NOTE: The games on the following 3 workouts can be done 1 each workout or back to backdividing the Camp session time
FITNESSFOOTBALL
1) Mark out 10 cones, 10yards apart.
2) Each cone will have an exercise & number of reps designated to it.
3) Divide camp into 2 evenly matched teams.
4) Flip a coin to see which team will start as the offence & which team will start asdefense.
5) 1 player from each team will start and compete side by side.
6) Both players will run to the first cone and perform the designated exercise and # ofreps.
7) Whenever 1 of the two finishes, both players run to the next cone and proceed withthe next exercise.(take note of who finishes first)
8) Once the two players reach the last cone (the end zone) determine who has themost wins. If the offensive player won more he scores a touch down (6 points), ifthe defensive player won more there is no points scored.
9) If the offensive player scored a touchdown, both players sprint back to the start.
10) If the offensive player wins the sprint he scores a convert for 1 extra point (7 pointstotal)
11) Next round teams switch, now the team that was just on offence is now on defenseand visa versa.
COOLDOWN/STRETCH
5 minute cooldown walk
General stretching
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -57-
Phil HenryLife Changes Fit Clubwww.lifechangesfitclub.com Games Workout
TIME TO PLAY FITNESS - IIi
WARM-UP
3 minute light jogDynamic movesWalking lunges / high knee march / butt kicks / high knee jogging bear walkingCrab walking / arm circles / back pedaling
WORKOUT
NOTE: The games on the following 3 workouts can be done 1 each workout or back to backdividing theCamp session time
SOCCERDRILLS(can be usedfor teamcompetition orindividualefforts for time)
1) Set up some cones in staggered positions so that campers will movediagonally and forward between them. You can determine how many conesyou will want to use. You will need 1 soccer ball for each set of cones.
2) Each cone will be designated different exercises(again use your imaginationhere)
3) Players will move to each cone controlling the soccer ball along the way asquickly as possible.
4) Players will stop at each cone and perform designated exercises.
5) When a player reaches the last cone they run back to the start whilemaintaining control of the ball
COOLDOWN/STRETCH
5 minute cooldown walk
General stretching
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -58-
Mike WordenDodgeball Sportwww.dodgeballsport.com Circuit Workout
Workout Day I
WARM-UP
General warm-up
WORKOUT
Suicides (no equipment)
Starting in a light job over a 30 foot distance marked out by cones. Campers go back and fourth. I set the pace, startingwith a slow walk and progress to a fast jog. (5-7 minutes)
Buddy Rotations (5lb. medicine ball)
Pair up campers. Each facing back to back, with a foot distance in between each. Have them hand off the ball to eachother going in one direction, blow whistle and change direction. (5 minutes)
Medicine Ball Double Leg Jump (3-5lb. medicine ball)Campers squat down holding ball at chest level. Spring into the air raising ball over head. Land on both feet returningball to chest position. Do exercise for 16-20 repetitions. Rest for 45 seconds and repeat 2 more times.
Squat & Throw (3-5lb. medicine ball)Line campers in a row beside each other. They’ll place their ball at their feet. When I blow the whistle, campers squatdown, stand up with ball and thrust it out from their chest. Once all balls are thrown, campers run out retrieve ball andrepeat process 8 more times. Rest for 45 seconds and repeat 2 more times.
Medicine Ball Lunge (3-5lb. medicine ball)Mark two points about 30 feet apart. Have everyone do lunges, raising ball over head and drawing it down as theydescend towards the ground. Raise the ball over head again as they stand. Pick a number of laps campers will do totaland put rests in between. Set goal to progress one additional lap each week.
Jog(5 minutes)
COOLDOWN/STRETCH
Stretch 5 mins
Encourage campers to drink and stretch during rest periods
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -59-
Mike WordenDodgeball Sportwww.dodgeballsport.com Circuit Workout
Workout Day II
WARM-UP
General warm-up
WORKOUT
Suicides (no equipment)
Starting in a light job over a 30 foot distance marked out by cones. Campers go back and fourth. I set the pace, startingwith a slow walk and progress to a fast jog. (5-7 minutes)
Buddy Rotations (5lb. medicine ball)Pair up campers. Each facing back to back, with a foot distance in between each. Have them hand off the ball to eachother going in one direction, blow whistle and change direction. (5 minutes)
Standing T Party (3lb. medicine ball)Start in a bent over position from a standing position with ball in hands. Lift ball close to parallel with torso and raise rightleg. Return to start position. Lift ball close to parallel with torso and raise left leg. Keep repeating exercise alternatinglegs for 16 repetitions.(Rest for 45 seconds and repeat 2 more times)
Lateral Cone Hop Rally (3-5lb. medicine ball)Line up a series of 6 small cones. One line per 4 campers.Campers hold ball in hand jumping from one side of cone to another progressing towards the other end of the line. Eachcamper goes to the other end. Once all campers reach other side they then switch back to the other side. Run exercisefor 4 minutes.(Rest for 45 seconds and repeat 2 more times)
Jumping Jacks / Push-ups / Triceps DipsGet campers to spread out and perform jumping jacks. Blow whistle and move into push-ups. Blow whistle and moveinto triceps dips (crab crawl position).Do each segment for 30 seconds.(Rest for 30 seconds and repeat 2 more times)
COOLDOWN/STRETCH
Stretch 5 mins
Encourage campers to drink and stretch during rest periods
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -60-
Mike WordenDodgeball Sportwww.dodgeballsport.com Circuit Workout
Workout Day III
WARM-UP
General warm-up
WORKOUT
Suicides (no equipment)
Starting in a light job over a 30 foot distance marked out by cones. Campers go back and fourth. I set the pace, startingwith a slow walk and progress to a fast jog. (5-7 minutes)
Buddy Rotations (5lb. medicine ball)Pair up campers. Each facing back to back, with a foot distance in between each. Have them hand off the ball to eachother going in one direction, blow whistle and change direction. (5 minutes)
Wood Chop Free Throw (3-5lb. medicine ball)Line campers up in a row behind each other leave lots of room between. They’ll place their ball on the outside of their leftfoot. When I blow the whistle, campers squat down, grab ball, stand up and rotate to the right and releasing ball at farright. Make sure the ball stays in front of the chest at all times. This uses the oblique’s and is very safe. If they rotatewith the ball in front of their shoulders there is the potential of torquing their back. Once all balls are thrown, campers runout retrieve ball and repeat process 8 more times. Then change direction. Ball on outside of right foot, throwing to theleft.Rest for 45 seconds and repeat 1 more time.
Sprawling Press (3-5lb. medicine ball)At no time does the ball leave the campers hands. Campers initiates movement as if they were to throw the ball.Campers start in bent over position with arms extended. Draw ball into chest. Stand up, thrust ball out in front. Draw ballinto chest. Extend ball over head. Draw ball into chest. Return to start position. Do full exercise 10 times.Rest for 45 seconds and repeat 1 more time.
Medicine Ball Lunge (3-5lb. medicine ball)Mark two points about 30 feet apart. Have everyone do lunges, raising ball over head and drawing it down as theydescend towards the ground. Raise the ball over head again as they stand. Pick a number of laps campers will do totaland put rests in between. Set goal to progress one additional lap each week.
COOLDOWN/STRETCH
Stretch 5 mins
Encourage campers to drink and stretch during rest periods
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -61-
Denise WallbillichWomen’s Body Shopwww.womensbodyshop.com Circuit Workout
Workout I
WARM-UP
General warm-up10 minutes of the following
Campers form circle and do 50 jacksCoach calls out a random camper and asks their age, response is the number of high knees to performCoach calls out another asking b-day, response is the number of fast feet drillCoach calls out another asking b-day month, response is the number of minutes planking
WORKOUT
Station #1 Campers pick up light weight DBs and perform 15-35 side squats of double-high steps(repeat other leg)
Station #2 Campers pick up jump rope and skip rope down the parking lot
Station #3 Stationary lunges with weighted bar and perform 15 reps each leg
Station #4 Single leg rows with DBs performing 15-20 each leg
REPEAT STATIONS OVER AND OVER AGAIN, AS TIME ALLOWS
End with ABS
30-50 double crunches30 slow bicycles20 side hip flexors, each side
COOLDOWN
General cooldown and stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -62-
Denise WallbillichWomen’s Body Shopwww.womensbodyshop.com Circuit Workout
Workout II
WARM-UP
General warm-up10 minutes of the following
Campers form circle and do 50 jacksCoach calls out a random camper and asks their age, response is the number of high knees to performCoach calls out another asking b-day, response is the number of fast feet drillCoach calls out another asking b-day month, response is the number of minutes planking
WORKOUT
Station #1 Campers run to handrail and perform 15-25 reverse push ups
Station #2 Lying chest press on box (double riser step) performing 15-20 with light DBs
Station #3 1-arm planks with biceps curls, 10 reps each arm
Station #4 Push ups (as many as they can do), modified if necessary
Station #5 Stationary lunge with military presses performing 15-20 each leg
REPEAT STATIONS OVER AND OVER AGAIN, AS TIME ALLOWS
End with bear crawl up and down the lawn or parking lot
ABS
30-50 double crunches30 slow bicycles20 side hip flexors, each side
COOLDOWN
General cooldown and stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -63-
Denise WallbillichWomen’s Body Shopwww.womensbodyshop.com Circuit Workout
Workout III
WARM-UP
General warm-up10 minutes of the following
Campers form circle and do 50 jacksCoach calls out a random camper and asks their age, response is the number of high knees to performCoach calls out another asking b-day, response is the number of fast feet drillCoach calls out another asking b-day month, response is the number of minutes planking
WORKOUT
Station #1 Burpees for 15-25 reps
Station #2 Mountain climbers for 45-60 seconds
Station #3 Walking lunge with biceps curl
REPEAT STATIONS OVER AND OVER AGAIN, UP UNTIL 30 OR SO MINS INTO CAMP
Cardio drills - various
ABS
30-50 double crunches30 slow bicycles20 side hip flexors, each side
COOLDOWN
General cooldown and stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -64-
Rafael MoretSouth Florida Boot Camps by Results 4 Surewww.results4sure.com Circuit Workout
WORKOUT I
WARM-UP
Warm up is a light first set of the 1st round
The idea is that the client does as many reps of the exercise as they are capable in the allotted amount of timeThe trainer may progress the client by encouraging faster reps or more resistance.
WORKOUT
3 Sets of Each Round. Reps…Not Counted…”TIMED”.Each exercise is done for 45 seconds.There are 15 seconds to move to the next station and start the next exercise.When all 5 are completed there is a 1 minute break.THENWe repeat 2 more times and then go to the 2nd round. Same system.After each round follow with 45 seconds to 1 minute of rest
(Participants will get through all 9 stations in roughly 45 minutes - remove a station or two toshorten to 35-40 minutes)
ROUND I Body weight lunges TRX rows JC band punches Mountain climbers
ROUND II Body weight push ups Body weight bench dips Prisoner squats JC band curls Jumping jacks
COOLDOWN
Cooldown and stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -65-
Rafael MoretSouth Florida Boot Camps by Results 4 Surewww.results4sure.com Circuit Workout
WORKOUT II
WARM-UP
Warm up is a light first set of the 1st round
The idea is that the client does as many reps of the exercise as they are capable in the allotted amount of timeThe trainer may progress the client by encouraging faster reps or more resistance.
WORKOUT
3 Sets of Each Round. Reps…Not Counted…”TIMED”.Each exercise is done for 45 seconds.There are 15 seconds to move to the next station and start the next exercise.When all 5 are completed there is a 1 minute break.THENWe repeat 2 more times and then go to the 2nd round. Same system.After each round follow with 45 seconds to 1 minute of rest
(Participants will get through all 9 stations in roughly 45 minutes - remove a station or two toshorten to 35-40 minutes)
ROUND I Step ups onto a bench Leg raises JC band rows, alternating sides Medicine ball wood chops Side lateral raises with DBs TRX rows
ROUND II Front raises with DBs Medicine ball twist JC band upright rows Bridge JC band curls Bodyweight side lunges
COOLDOWN
Cooldown and stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -66-
Rafael MoretSouth Florida Boot Camps by Results 4 Surewww.results4sure.com Circuit Workout
WORKOUT III
WARM-UP
Warm up is a light first set of the 1st round
The idea is that the client does as many reps of the exercise as they are capable in the allotted amount of timeThe trainer may progress the client by encouraging faster reps or more resistance.
WORKOUT
3 Sets of Each Round. Reps…Not Counted…”TIMED”.Each exercise is done for 45 seconds.There are 15 seconds to move to the next station and start the next exercise.When all 5 are completed there is a 1 minute break.THENWe repeat 2 more times and then go to the 2nd round. Same system.After each round follow with 45 seconds to 1 minute of rest
(Participants will get through all 9 stations in roughly 45 minutes - remove a station or two toshorten to 35-40 minutes)
ROUND I Single leg side steps onto bench – R Single leg side steps onto bench – L Single arm kettlebell or dumbbell swing – R Single arm kettlebell or dumbbell swing – L Burpees
ROUND II Band twist rotation TRX curls Alternating shoulder presses Plank to push up Pikes
COOLDOWN
Cooldown and stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -67-
Emily KnudsonEmpowered Personal Trainingwww.empoweredfitness.com Bodyweight Workout
RECALL LOWer BODY –Workout I
WARM-UP
2 easy laps around a ¼ mile track
Active stretch for lower body
WORKOUT
Leg drill I
Walking lunges for about sixty yards, people who get there first have to wait in lunge position for team, can alternate legs.Mountain climbers at the curb for 30 seconds followed by heel taps with heads overhead for 30 secondsRepeat lunges back to start and repeat mountain climbers and taps try 1 minute this time
Leg drill II
Suicides from start, to three different distances, and then returning to a wall and taking an air chair, sitting against the wallwith back, thighs parallel with ground for 30 seconds first time, try 1 minute nextRepeat both
Recall drill -runningStart marching single fileBegin jog, and the first person calls recall (sometimes sooner sometimes they stretch it out, the back person has to beready) and the last person has to run up front and so it goes. This is a lot of fun and we tend to pick up some speed bythe end and it becomes more challenging!
JUMP ROPE FOR 5 MINUTES
Recall mix up drillNow start jogging in place and we will call out lower body specific exercises- I suddenly shout recall -20 pushups, andthey have to drop and give me twenty. Or they are doing squats and I suddenly say recall-20 jacks and so on, I build anddo like ten recalls back to back at the end of the class.
Abs(do 3 x)20 crunches/ 20 v sits /30 second plank
COOLDOWN/STRETCH
Stretch 5 mins
Prone, then cobra, all four cat stretch, into kneeling hip flexor, to standing hamstring stretch, to chest stretch, supportedback extension, into standing extension
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -68-
Emily KnudsonEmpowered Personal Trainingwww.empoweredfitness.com Bodyweight Workout
RECALL UPPER BODY –Workout II
WARM-UP
General warm-up
WORKOUT
Upper body drill
Everyone has a resistance band and a partnerWe loop our bands together and face each other and both squat and row at the same time, 20 x, then both face outand chest press with bands at the same time 20x, providing each other with extra resistance.Now step on bands from one side to other of space with bicep curls ( can do curls without lateral movement too)repeat back to other side(about 20 steps)
Recall running drillStart marching single file (same as recall running with lower body but each person is holding a heavy weight used forover head extensions when in jog and then held across front of body for recall drill)Begin jog, and the first person calls recall (sometimes sooner sometimes they stretch it out, the back person has to beready) and the last person has to run up front and so it goes. This is a lot of fun and we tend to pick up some speed bythe end and it becomes more challenging!
REPEAT UPPER BODY DRILL
REPEAT RECALL DRILL RUNNING
Recall mix up drillNow start jogging in place and we will call out exercises upper body specific or total body exercises- I suddenly shoutrecall -20 pushups, and they have to drop and give me twenty. Then recall planks, then recall jacks for example, mixingup the exercises and amount of time in each!
Recall absCall out each alternating exercise no pattern just start and stop when called. UseCrunch, bicycle, flutter kicks, side planks and planks
COOLDOWN/STRETCH
Stretch 5 mins
Prone, then cobra, all four cat stretch, into kneeling hip flexor, to standing hamstring stretch, to chest stretch, supportedback extension, into standing extension
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -69-
Emily KnudsonEmpowered Personal Trainingwww.empoweredfitness.com Bodyweight Workout
RECALL TOTAL BODY –Workout III
WARM-UP
General warm-up
WORKOUT
Leg drill I
Walking lunges for about sixty yards, people who get there first have to wait in lunge position for team, can alternate legs.Mountain climbers at the curb for 30 seconds followed by heel taps with heads overhead for 30 secondsRepeat lunges back to start and repeat mountain climbers and taps try 1 minute this time
Leg drill 2Suicides from start, to three different distances, and then returning to a wall and taking an air chair, sitting against the wallwith back, thighs parallel with ground for 30 seconds first time, try 1 minute nextRepeat both
Recall running drillStart marching single fileBegin jog, and the first person calls recall (sometimes sooner sometimes they stretch it out, the back person has to beready) and the last person has to run up front and so it goes. This is a lot of fun and we tend to pick up some speed bythe end and it becomes more challenging!
Upper body drillEveryone has a resistance band and a partnerWe loop our bands together and face each other and both squat and row at the same time, 20 x, then both face out andchest press with bands at the same time 20x, providing each other with extra resistance.
JUMP ROPE FOR 5 MINUTES
REPEAT UPPER BODY DRILL
Recall mix up drillNow start jogging in place and we will call out exercises- I suddenly shout recall -20 pushups, and they have to drop andgive me twenty. Or they are doing squats and I suddenly say recall-20 jacks and so on, I build and do like ten recalls backto back at the end of the class.
Abs(do 3 x)20 crunches/ 20 v sits /30 second plank
COOLDOWN/STRETCH
Stretch 5 mins
Prone, then cobra, all four cat stretch, into kneeling hip flexor, to standing hamstring stretch, to chest stretch, supportedback extension, into standing extension
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -70-
Daniel RemonFitCorp Asiawww.fitcorpasia.com Interval Workout
general information
INTRODUCTION
We work with a 3-phase development program including:
Warm up / dynamic stretching / cardio conditioning / performance / cooldown & flexibility
NOTES
All exercises are performed as super sets, tri sets or as a circuit to maximize time, recovery and performance adaptation. Each and every day is different, sometimes we focus purely on plyometrics, cardio conditioning, legs legs legs!! Promotion of active recover, no sitting down, take a break when needed. Our boot camps are held, M,W,F 06:00 – T,Th 17:30, Sa 07:00. There is ample recovery time between workout days. Guided Cardio Training given for days off Monthly Seminar on Nutrition, goal setting etc. All boot campers are given a peppermint infused cold towel after the session.
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -71-
Daniel RemonFitCorp Asiawww.fitcorpasia.com Interval Workout
PROGRAM I
WARM-UP
General warm-up – 3 minutes
Speed jacks, karaokes, lateral jump squats, step ups, reverse lunge with internal rotations, fast feet, air squats, sumo squats (holdingtoes), mountain climbers, reverse karaokes, modified spidermans, peacocks.(Use any combination of exercises for desired duration of time)
Dynamic stretching – 2 minutes
Arm circles, shoulder matrix, tin soldiers, lateral leg swings, butt kicks, walking tin soldiers, high knees
WORKOUT
PERFORMANCE 25 minutes
3 minute Indian run, standing glute stretch3 minute Indian run, hip flexor stretch3 minute Indian run, hamstring stretch3 minute Indian run, calf stretch
Sprint Intervals: 10 minutesAll sprints are initiated from a lying position and performed at 75% of MHR.30 metre dash, 30 second active recovery – Shoulder MatrixVertical jumps with knee tuckPlank4 sets
Staircase suicides x 4Isometric squats (active recovery)
Super Sets: 25 minutesAir squats & t-pressLong forward lunge – elbow to ankle & scapular retractionWide leg squat with rotation & dive bombersShort walking lunge & frog push upsBridge & v crunchSupermans & under oversTurkish get ups & belly backsRussian twists & bench dipsBench step ups and ab crunchUnder overs & prone knee tucksOverhead deep squats & static lunge arms swingsSets are 45 seconds in duration x 2
COOLDOWN
Cooldown & flexibility 5 minutes
Indian runs and static full body stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -72-
Daniel RemonFitCorp Asiawww.fitcorpasia.com Interval Workout
PROGRAM iI
WARM-UP
General warm-up – 3 minutes
Speed jacks, karaokes, lateral jump squats, step ups, reverse lunge with internal rotations, fast feet, air squats, sumo squats (holdingtoes), mountain climbers, reverse karaokes, modified spidermans, peacocks.(Use any combination of exercises for desired duration of time)
Dynamic stretching – 2 minutes
Arm circles, shoulder matrix, tin soldiers, lateral leg swings, windmills, helicopters
WORKOUT
PERFORMANCE 25 minutes
Sprint Intervals – all 45 seconds, maximal effort for 2 setsSpeed JacksSpeed KaraokesLateral StepsSkaters
Super Sets:Walking lunge & diamond push upsWide leg jump squats & fast feetForward / reverse lunge & body weight dips with tow touchLeap frogs & lateral plankContinuous maximal ling jumps (jump – turn- jump) & deep isometric push upSpidermans & functional plankCross over lunge with single leg reachBear crawls & burpeesSpeed stairs & stork turnsPartner drill – isometric shoulder pressSets are 45 seconds in duration x 2
Cardio runs (1.0km): 10-15 minutes
COOLDOWN
Cooldown & flexibility 5 minutes
Indian runs and static full body stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -73-
Daniel RemonFitCorp Asiawww.fitcorpasia.com Interval Workout
PROGRAM iiI
WARM-UP
General warm-up – 3-4 minutes
Speed jacks, karaokes, lateral jump squats, step ups, reverse lunge with internal rotations, fast feet, air squats, sumo squats (holdingtoes), mountain climbers, reverse karaokes, modified spidermans, peacocks.(Use any combination of exercises for desired duration of time)
Dynamic stretching – 2 minutes
Arm circles, shoulder matrix, tin soldiers, lateral leg swings, long walking lunge etc
WORKOUT
PERFORMANCE 35 minutes
Indian run 3 minutes:Split lunges with rotation & SupermansIndian run 3 minutes:Reverse lunge (elbow to ankle) & mountain climbersIndian run 3 minutes:Lateral step ups with internal rotation & lateral side pushupsIndian runs 3 minutes:Duck walks & partner isometric chest pressIndian run 3 minutes:Reverse duck walks & partner resisted shoulder pressIndian runs 3 minutes
Core Super Sets: 10 minutesBasic crunch & plankCats and dogs & single leg bridgeAlternate supermans & basic oblique crunchEccentric sit ups & alternate lower crunchDynamic lateral planks & shoulder to knee oblique crunchSets are 45 seconds in duration x 2
COOLDOWN
Cooldown & flexibility 5 minutes
Indian runs and static full body stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -74-
Greg LeFeverLeFever Wellnesswww.lefeverwelness.com Circuit Workout
CIRCUIT I WORKOUT
WARM-UP
Warm up – 1 minute eachMarch in place / reach up pull down with knee up / hip rotation/ankle rotation
Chop/ball weight / jump jack / jump rope
StretchCalves, Hip flexors, shoulders, hamstrings
WORKOUT
Core
Floor Bridge – 2x 30 sec
Cobra – 2x30 sec
Bird Dog – 30 sec alternating
Plank – 1x 30 sec, 1x1min
Push Ups – 20x2
Jump Rope – 1 min
Upper body sprint – 30 sec
Circuit Set – 2x 45 second intervals
Band Squat
Chest press
Rear lunge
Lat Pull
Side Leg Raise band
Tricep Press wall/tree
Bicep curl
Sprint
Cone drill box w/carioca
Crunch opposite elbow to knee
Side Plank
Mountain climber
Group Ball Pass Side
Toe reach- straight
Toe reach – cross
COOLDOWN/STRETCH
General stretchCalves / hip flexors / shoulders / hamstrings
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -75-
Greg LeFeverLeFever Wellnesswww.lefeverwelness.com Circuit Workout
CIRCUIT II WORKOUT
WARM-UP
Warm up – 1 minute eachMarch in place – 30 sec / side step reach – 30 sec / hip rotation – 20 ea direction / ankle rotation – 20 ea directionChop – 20 ea side / jump jack – 30 / push ups – 10 x2
Short jog
StretchCalves, Hip flexors, shoulders, hamstrings
WORKOUT
Workout
One Leg Balance w/ rotation – 10 ea side
Prisoner squat – 30 reps
Lunge forward step – 20 ea side
Skaters – 1 min
Cone skip drill – 3 cycles x 20 yrds
Crunch straight – 30 sec
Crunch side reach – 30 sec
Plank – 1x 30 sec, 1 x 1min
Mountain climber – 2x 30 sec
Cone ladders – 3x
Push up twist – 2x 10
Pull-ups/Row on tree/poll – 20
Triceps dips on bench – 20
Jumping Jacks – 30
Ball Pass Side Step – 1-min both directions
Bicycles – 30 sec x2
Toe reach – 30 sec x2
Plank Side – 20 sec x2
COOLDOWN/STRETCH
General stretchCalves / hip flexors / shoulders / hamstrings
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -76-
Greg LeFeverLeFever Wellnesswww.lefeverwelness.com Circuit Workout
CIRCUIT III WORKOUT
WARM-UP
Warm up – 1 minute eachMarch in place / reach up pull down with knee up / hip rotation/ankle rotation / chop/ball weight / Jump jack / jump rope
Stretch – Calves, Hip flexors, shoulders, hamstrings
WORKOUT
Core
Floor Bridge
Cobra
Bird Dog
Plank
Push Ups - 20
Jump Rope – 1 min
Resistance
Standard Squat w/ press up – 20
Lunge (one step-up/down reps) – 20
Speed run – 1 min
Standard Squat w/ press up – 20
Lunge (one step-up/down reps) – 20
Upper body Speed run – 1 min
Cone drill - carioca
Crunch opposite elbow to knee
Side Plank
Mountain climber
Side cone ladders
Push up twist - 20
Mountain climber – 45 sec
Triceps at wall - 20
Jumping Jacks – 30
Triceps at wall – 20
Jumping jacks – 30
Ball Pass Side
Toe reach- straight
Toe reach – cross
COOLDOWN/STRETCH
General stretchCalves / hip flexors / shoulders / hamstrings Calves / hip flexors / shoulders / hamstrings
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -77-
Kathi RogersFM Fitness Bootcampwww.fmfitnessbootcamp.com Interval Workout
Workout I
WARM-UP
General warm-up - 5-7 min of dynamic warm-ups,8-10 reps repeat 2x- Arms overhead creating halo or circular movement around the head. Movement occurs with the shoulder girdle—not at elbow or wrist.
(Can be with or w/o weight. Focus: warmup of shoulder girdle)- Squats with shoulder raise- Rotation- Bent knee deadlift/good morning w/DB- Overhead Press
(Focus: Posterior chain)- Lunge side to side adding calf stretch ( toe lifts)- Balanced Pendulum swing—Hip opener- Shoulder: Retraction- Neutral - Protraction movements…can be done standing up w/ arms reaching out in front, lying on the ground,
or holding in an incline plank position. (Focus: Rotators)- Incline or Wall Pushups
WORKOUT
WORKOUT OF THE DAYChallenge I(Break into 2 Teams. Race for time to complete the following. Weight can be added to the exercises as needed. 12 reps of each- repeat for predetermined amount of sets. Presetting a tempo makes them focus more and increases intensity rather than letting them rep exercises out. Recruitscan chose to add external load as needed)
Step upsBent over DB rowsPushupsSquats
Challenge II(Tag team effort, partner up)
One holds a plank position of choice while team mate does walking lunges
Challenge III(Partner up – 1 min duration) )
Each recruit is on a Bosu or balance pods, they do 3 partner then quickly run and switch places. One holds a plank position of choicewhile team mate does walking lunges
Each partner sits at least a legs length distance away from each other. They lean back slightly to where they feel the load on themidsection and pass a MB. Body positioning is neutral spine; not rounded. If one becomes fatigued, they can sit upright and yet thepassing can continue
COOLDOWN/STRETCH
StretchI like to use Stability Balls and Foam Rollers. The SB is a great way to apply active stretching at a comfort level that is appealing to eachperson vs. partner stretching. It also allows one to “target” areas that need more stretching. Foam rollers are great for self massage
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -78-
Kathi RogersFM Fitness Bootcampwww.fmfitnessbootcamp.com Interval Workout
Workout II
WARM-UP
General warm-up - 5-7 min of dynamic warm-ups,8-10 reps repeat 2x- Arms overhead creating halo or circular movement around the head. Movement occurs with the shoulder girdle—not at elbow or wrist.
(Can be with or w/o weight. Focus: warmup of shoulder girdle)- Squats with shoulder raise- Rotation- Bent knee deadlift/good morning w/DB- Overhead Press
(Focus: Posterior chain)- Lunge side to side adding calf stretch ( toe lifts)- Balanced Pendulum swing—Hip opener- Shoulder: Retraction- Neutral - Protraction movements…can be done standing up w/ arms reaching out in front, lying on the ground,
or holding in an incline plank position. (Focus: Rotators)- Incline or Wall Pushups
WORKOUT
WORKOUT OF THE DAY(10 station circuit—how many rotations to complete the whole thing in 30 min. Recruits can split up the total numbers down as far asthey need to but should try to get total number reps listed below by the time they are done. Everyone needs to choose levels that areprogressive and challenging for them)
Jumping Rope -100 rotations8 Count Bodybuilders--20Lunges- 25Bent Over Rows-50Push-Ups -20Jacks –any variation- 100Squats (25 reps)Plank Hold 60 seconds-reps allowed hereFace Pulls -20Jog or powerwalk predetermined distance
COOLDOWN/STRETCH
StretchSalutations and yoga-based poses
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -79-
Kathi RogersFM Fitness Bootcampwww.fmfitnessbootcamp.com Interval Workout
Workout III
WARM-UP
General warm-up - 5-7 min of dynamic warm-ups,8-10 reps repeat 2x- Squats- Side to side lunges with cross arm reaches- V stance—toe touchers, then reach up for the sky- Hanging towards the ground, make a big circular movement-arms reaching out at all points of that circle.- Still hanging to the ground—“stir the soup” let the arm hang and make circles from the shoulder joint –change directions- Hands on thighs-legs hip width apart—cat & dog movements—articulation through the spine- Scapular retraction, Neutral and protraction movments- Balanced Pendulum leg swing—for hip mobility
- Create a big square or line. Start with jogging forward, jog backwards, face center & side shuffle, crossovers/grapevines,jog in place, side shuffle other direction, grapevines, back pedal, jog in place.
WORKOUT
WORKOUT OF THE DAY(Every exercise is done for 1 minute. Recruits are working on full ROM, not speed. This is the time to challenge the next level in the progression asbest they can then drop back as needed. Any level can be done, any equipment can be used—therefore trainer should demonstrate variations ofeach exercise and let each recruit chose what they prefer to do)
Set ASquatsAbs: Any level and equipmentPushups: any level and equipmentBurpees
Set B
Back: Rows: 2 arm DB , reverse pulls, cable, pulldowns, bands, towel rows, tire pulls etcStep Ups-repeater-not alternating legs ( 1 min per leg)Plank2 laps
Set C
Lunges--any levelSide Plank- any level- .30 seconds each sideStability ball- glute/ham leg curlsBosu or on ground: jump squats
COOLDOWN
StretchSB or floor stretching followed by laying on back or side line, focus on relaxation and breathing. If oursides or in, can cover eyes withtowel to aid in relaxation process.
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -80-
Terri StuartHudson Valley Bootcampwww.bootcamphudsonvalley.com Interval Workout
Workout I- Boxing Theme
WARM-UP
Dymamic functional warm-up
Slow jog around park/property
Moves:- Front Kick 2x10 feet- Fast Butt Kick 1x10- Walking lunge-ease into them (teach proper lunge technique and have participants ease into the lunge)- Pushups 10- Squats 10- Hip Swings: Front and back- Hip Swings: Side to Side
WORKOUT
CIRCUITS – 15 stations
Sets 1-12 – (a series of 3 exercises repeated 4x)
1) Alternate Single Arm Kettlebell ½ swings (teach proper Kettle bell technique and be sure camper can execute a proper squat)
2) Shadow Boxing (Front Jab, Cross Jab, Upper Cut or Hook)
3) Upper Body Walk: Basic position is the Quadruped (on hands and knees, practice lifting one leg into hip extension positionUBW: more advanced (From Plank position on elbows: walk up to hands and back down to elbows)
4) through 12) are repeat of above
13) Back row: Two Tubes looped through fenceFace fence, shoulder blades depressed and retracted. Slightly seated, pull back tubes – Pull through shoulder bladesfollowed by shoulders.
14) Triceps dip off step
15) Cone Drill w/ Resist-a-ballSet 6-10 cones up in a line 4ft apartZig Zag Ball through cones and back
COOLDOWN
Cooldown and stretchTai Chi or slow movement – reverse of warm up
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -81-
Terri StuartHudson Valley Bootcampwww.bootcamphudsonvalley.com Circuit Workout
Workout II- Circuits
WARM-UP
Dymamic functional warm-up
Slow jog around park/property
Moves:- Soldier kicks 2x10 feet- Butt Kicks 2x10 feet- Side squats 2x10 feet- Side shuffle “ “- Arm swings with skip 2x10 feet- Alternate inner thigh stretch- Alternate hip flexor Stretch
WORKOUT
CIRCUITS – 15 stations in a circle
(60 second intervals with 15 second rest, using music)
1) Alternate Single Arm Kettlebell ½ swings (teach proper Kettle bell technique and be sure camper can execute a proper squat)
2) Shadow Boxing (Front Jab, Cross Jab, Upper Cut or Hook)
3) Crunches
4) through 12) are repeat of above
13) Back row: Two Tubes looped through fenceFace fence, shoulder blades depressed and retracted. Slightly seated, pull back tubes – Pull through shoulder bladesfollowed by shoulders.
14) Walk, jog or sprint (2 cones, 20’ apart)
15) Push ups on chairs from quadruped position or from hip extension position(hands on chair while dipping to chest level of chair
COOLDOWN
Cooldown and stretchStatic stretch – reverse of warm up
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -82-
Terri StuartHudson Valley Bootcampwww.bootcamphudsonvalley.com Circuit Workout
Workout III- Circuits
WARM-UP
Dymamic functional warm-up
Slow jog around park/property
Moves:- Soldier kicks 2x10 feet- Butt Kicks 2x10 feet- Side squats 2x10 feet- Side shuffle “ “- Arm swings with skip 2x10 feet- Alternate inner thigh stretch- Alternate hip flexor Stretch
WORKOUT
CIRCUITS – 15 stations in a circle
(60 second intervals with 15 second rest, using music)
1) Alternate Single Arm Kettlebell high pull
2) Crunches
3) Vertical leap-start with a small hop for beginners – progress to: squat load explode(Please know how to execute and queue a proper plyometric before engaging your clients in a jump)
4) through 12) are repeat of above
13) Cone drill: place cones in a box formation, 10 feet apartRun to cone #1Side shuffle #2Back peddle #3Sprint #4(have beginners walk through the course until they get coordination)
14) Plank:Start with plank on elbows - progress to plank on hands / progress to plank on ball
15) Push ups
COOLDOWN
Cooldown and stretchStatic stretch – reverse of warm up
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -83-
Maggie AyreSea Breeze Fitnesswww.seabreezefitness.com.uk Aerobic Workout
Gale Force WORKOUT I
WARM-UP
This workout is 45 minutes in length
Warm up – 10 minsMobility – shoulders, spine rotation, spine flexion, hip rotations, knee circles
Warm-up – walking in circle, walking high knees, walking flicking heels to bum, change direction and walk other way x3,touch floor change direction x3, side stepping, back the other way x2.
WORKOUT
T-Shuffle – 25 minutes(everyone has a “T”) t-shuffle x 3 squat jumps 30 seconds jumps up “T”, shuffle, running backwards x 3 star jumps 30 seconds zig zag jumps up “T”, shuffle, running backwards x 3 knee raises 30 seconds
WATER BREAK
REPEAT
COOLDOWN
Cooldown and stretch – 10 minutesDouble side step, single side step, toe taps (reaching arm shoulder height, up and down)
Upper back stretch, chest stretch, shoulder stretch, triceps stretch, hamstring, quadriceps, calf, adductors,abductors, hip flexors
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -84-
Maggie AyreSea Breeze Fitnesswww.seabreezefitness.com.uk Lower Body Workout
Gale Force WORKOUT II
WARM-UP
This workout is 45 minutes in length
Warm up – 10 minsMobility – shoulders, spine rotation, spine flexion, hip rotations, knee circles
Warm-up – walking in circle, walking high knees, walking flicking heels to bum, change direction and walk other way x3, touch floorchange direction x3, side stepping, back the other way x2.
WORKOUT
T-Shuffle – 25 minutes (everyone has a “T”) t-shuffle 90 seconds squats 45 seconds star jumps 30 seconds jogging on the spot 30 seconds squats 45 seconds
t-shuffle 90 seconds lunges 45 seconds mountain climbers 30 seconds jogging on the spot 30 seconds lunges 45 seconds
t-shuffle 90 seconds good mornings 45 seconds burpees 30 seconds jogging on the spot 30 seconds good mornings 45 seconds
WATER BREAK t-shuffle 90 seconds leg raises 45 seconds knee raises 30 seconds jogging on the spot 30 seconds leg raises 45 seconds
t-shuffle 90 seconds side leg raises (abductors) 45 seconds jump squats 30 seconds jogging on the spot 30 seconds side leg raises 45 seconds
COOLDOWN
Cooldown and stretch – 10 minutesSlow t-shuffle, gradually slowing down
Stretching lower back, hamstring x 2, quadriceps, calf x 2, adductors, abductors, hip flexors
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -85-
Maggie AyreSea Breeze Fitnesswww.seabreezefitness.com.uk Upper Body Workout
Gale Force WORKOUT III
WARM-UP
This workout is 45 minutes in length
Warm up – 10 minsMobility – shoulders, spine rotation, spine flexion, hip rotations, knee circles
Warm-up – walking in circle, walking high knees, walking flicking heels to bum, change direction and walk other way x3, touch floorchange direction x3, side stepping, back the other way x2.
WORKOUT
T-Shuffle – 25 minutes (everyone has a “T”) t-shuffle 90 seconds push-ups 45 seconds star jumps 30 seconds jogging on the spot 30 seconds push-ups 45 seconds
t-shuffle 90 seconds seated row with band 45 seconds mountain climbers 30 seconds jogging on the spot 30 seconds seated row with band 45 seconds
t-shuffle 90 seconds crunches 45 seconds burpees 30 seconds jogging on the spot 30 seconds crunches 45 seconds
WATER BREAK t-shuffle 90 seconds obliques 45 seconds knee raises 30 seconds jogging on the spot 30 seconds obliques 45 seconds
t-shuffle 90 seconds back extensions 45 seconds jump squats 30 seconds jogging on the spot 30 seconds back extensions 45 seconds
COOLDOWN
Cooldown and stretch – 10 minutesSlow t-shuffle, gradually slowing down
Stretching upper back, chest, shoulders, triceps, lower back, full body
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -86-
Tammy GreearThe Nutrifitness Boot Campwww.nutrifitnessbootcamps.com Interval Workout
WORKOUT DAY I
WARM-UP
Warm-up
60 seconds each
CrunchesV-upsBicycles
Rest/water
WORKOUT
(30-60 seconds for each exercise)
Squats / walking lunges / 8-count bodybuildersKnee taps – 30 secPushups / bear crawls / SupermansWindmills – 30 secFire hydrants / mule kicks / side leg lifts (repeating each side)Knee taps – 30 secMountain climbers / jump squats / squat thrustsWindmills – 30 secSide crunches / side planks / planks (repeating each side)Rest for 1 minute and repeat 2-5 times
COOLDOWN
Full body stretches, shoulder and head rolls, deep breathing
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -87-
Tammy GreearThe Nutrifitness Boot Campwww.nutrifitnessbootcamps.com Interval Workout
WORKOUT DAY II
WARM-UP
Warm-up
60 seconds each
CrunchesV-upsBicycles
Rest/water
WORKOUT
(30-60 seconds for each exercise)
Suicides / grapevines / side shufflesInch worms / crab cralws / flutter kicksArm circles – 30 secPartner med ball toss / negative pushups / partner squat holding med ballDuck walks / wheel barrels w/partner / high knee skipsStanding side twists – 30 secLadder hops / squat kicks / wide pushupsRest for 1 minute and repeat 2-5 times
EXERCISE DESCRIPTIONDuck WalkThe duck walk looks easy at first, but when done quickly for a minute or two at a time it becomes difficult.Execution: Simple: get into a full squat position (e.g., butt nearly touching ground), and start walking around.
COOLDOWN
Full body stretches, shoulder and head rolls, deep breathing
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -88-
Tammy GreearThe Nutrifitness Boot Campwww.nutrifitnessbootcamps.com Interval Workout
WORKOUT DAY III
WARM-UP
Warm-up
60 seconds each
CrunchesV-upsBicycles
Rest/water
WORKOUT
(30-60 seconds for each exercise)
Dips / inverted rows / one-leg squatsStationary walk – 30 secNarrow pushups / cald raises / split squat jumpsStationary walk – 30 secCrunch/knee tuck / toe reaches / v-upsOne-leg hip thrusts (each side) / wall sits / isometric push upStationary walk – 30 secSprints / walk / sprints / walkRest for 1 minute and repeat 2-5 times
COOLDOWN
Full body stretches, shoulder and head rolls, deep breathing
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -89-
Tammy GreearThe Nutrifitness Boot Campwww.nutrifitnessbootcamps.com Circuit Workout
Workout I
WARM-UP
General warm-up60 seconds each
Jumping jacksRun in placeArm circles
WORKOUT
(30-60 seconds for each exercise)
Station #1 Jump rope / stationary lunges / butt kicks
Station #2 Squat kicks / bicycles / crunches
Station #3 DB chest press / DB row / DB shoulder press
Station #4 Push ups / planks / mountain climbers
Station #5 Med ball chops (each side) / med ball floor slams / med ball swings
REST FOR 1 MINUTE, REPEAT STATIONS 2-5 TIMES
COOLDOWN
Full body stretches, shoulder and head rolls, deep breathing
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -90-
Tammy GreearThe Nutrifitness Boot Campwww.nutrifitnessbootcamps.com Circuit Workout
Workout iI
WARM-UP
General warm-up60 seconds each
Jumping jacksRun in placeArm circles
WORKOUT
(30-60 seconds for each exercise)
Station #1 Box squats / decline push ups / v-ups
Station #2 Kettlebell swings / shadow boxing / dips
Station #3 Pull ups / jump squats / rotational planks
Station #4 T-bar rows / DB fly / DB lateral raises
Station #5 Morning glories / box jumps / diamond push ups
REST FOR 1 MINUTE, REPEAT STATIONS 2-5 TIMES
COOLDOWN
Full body stretches, shoulder and head rolls, deep breathing
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -91-
Tammy GreearThe Nutrifitness Boot Campwww.nutrifitnessbootcamps.com Circuit Workout
Workout iII
WARM-UP
General warm-up60 seconds each
Jumping jacksRun in placeArm circles
WORKOUT
(30-60 seconds for each exercise)
Station #1 Inverted row / staggered push ups / prisoner squats
Station #2 Jump rope / side lunges / farmer walk
Station #3 DB clean & jerk / arm circles w/DBs / windmills w/DBs
Station #4 Supermans / knee tucks / side crunches (each side)
Station #5 Reverse DB fly / DB curl / DB kick back
REST FOR 1 MINUTE, REPEAT STATIONS 2-5 TIMES
COOLDOWN
Full body stretches, shoulder and head rolls, deep breathing
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -92-
Section THREE
4-day workouts
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
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Georgette PannThe Nutrifitness Boot Campwww.nutrifitness.com Circuit Workout
4-day Boot Campgeneral information
INTRODUCTION
Sure Victory: 4-Day Boot Camp WorkoutHere’s a four day boot camp. You should have two consecutive days of workouts, one day of rest, two more days of workouts, and thentwo days of rest. So for example you run your boot camp on Monday and Tuesday, rest on Wednesday, have sessions on Thursdayand Friday, and then rest over the weekend.While this particular boot camp utilizes all the exercises you might expect at a boot camp (such as bodyweight exercises like pull-upsand crunches), the focus is on cardiovascular, speed, and power. This is ideal for recruits who want to improve in those areas, as wellas for recruits looking to blast away fat and get trim and fit.
Please note that certain exercises that are usually part of the core workout are part of the warm-ups on some days. As such, theseshould be completed with less intensity. For example, instead of doing a 50 yard dash, have recruits do a 50 yard jog as a warm up.Or if they’re doing crunches or push-ups during the warm-up, do them with less intensity then usual
NOTES
High Intensity Interval TrainingThe premise of high intensity interval training is simple: your recruits will give 100% effort in some cardiovascular activity for a shortlength of time, and then rest for about the same amount of time. This recovery period may also be an “active recovery” period, meaningthat your recruits keep moving but at a greatly reduced pace.For example, one interval may consist of running for 100 yards, and then walking for 100 yards. Or they may run for a certain amount oftime, such as 30 seconds, and then walk for 30 seconds.Please note that the individual’s level of fitness will determine how you set up these intervals. Naturally someone who’s more fit will beable to sprint faster or further than someone who’s less fit. However, even though their performance is different, each individual shouldbe giving 100% effort during the active stage of the interval.Please also note that the active and recovery period lengths will vary depending on the fitness levels of your recruits. Those who areless fit may only be able to give 100% effort for 10 or 15 seconds, and then need 45 seconds to recover.As your recruits become more fit the active and recovery periods will be the same. Eventually they may move to a point where theactive period is longer than the recovery period. For example, they may sprint for 30 seconds, walk for 15 seconds, sprint for another 30seconds, and so on.As they become even more fit, their recovery periods may be more active. For example, they may run for 30 seconds, and then jog (notwalk) for 30 seconds to recover.Almost any exercise can be turned into a HIIT session, as long as recruits are able to give 100% effort at times, and then drop to aslower pace for recovery. You can have recruits run down a track or down the road, run up and down bleachers, do burpees or jumpingrope in place, use exercise equipment like a stationary bike, swim, etc.The interval training session itself should only last about 12 to 20 minutes. Before and after the interval training, be sure to do a 5-10minute warm-up and cool-down period.So how do you know that your recruits are doing their intervals correctly? First off, as mentioned, they should be giving 100% during theactive stage of the interval. However, the second way they can tell that they’re doing them right is that they should be so exhausted atthe end of the session that they simply couldn’t complete any more exercises if they wanted to.For example, some people claim that they’ve done a 12-20 minute session of high intensity interval training, but then they go for a twomile jog after that. Simply put, if someone has the energy left to jog two miles AFTER they’ve done a HIIT session, then they didn’t dotheir HIIT session right. In other words, they didn’t give 100% during the active periods and/or their recovery periods were too long fortheir particular fitness level.
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -94-
Georgette PannThe Nutrifitness Boot Campwww.nutrifitnessbootcamps.com Interval Workout
WORKOUT DAY I
WARM-UP
Power warm-up
Five minutes light jogging; 20 crunches; 20 two-ankle jumps; 20 push ups; 30 jumping jacks; calf stretch;30 windmills; quad stretch; 10 pull ups, 20 burpees
Rest/water
WORKOUT
WORKOUTComplete as many sets of line sprints as you can in 20 minutes. Take two-three minutes between each set to walk,rest, and stretch. Rest, stretch and walk after the final set before beginning the following exercises.
20 plyometric push ups20 bear crawls20 bicycles20 mountain climbers(rest a minute or two)
1-2 minutes of zig-zag jumps1-2 minutes squat jumping2-4 minutes jumping rope2-4 minutes stomping grapes(rest two to three minutes)
10 minutes jogging
EXERCISE DESCRIPTIONStomping GrapesHere’s another good cardiovascular exercise. It can either be done in place (as if stomping grapes), or for a variation you canhave recruits run forward.Execution: Recruits run in place, bringing their knees up as high as possible each time (i.e., knees should come up to the chest).
COOLDOWN
Five minutes of light activity to cool down stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -95-
Georgette PannThe Nutrifitness Boot Campwww.nutrifitnessbootcamps.com High Intensity Workout
WORKOUT DAY II – H.I.I.T.
WARM-UP
Power warm-up
five minutes light jogging; 25 burpees; 25 windmills; 25-40 body squats; 20 push ups; 20 bicycles; 20 walking lunges, calfstretch; quad stretch; modified cat stretch; 10 pull ups, 2 minutes jump rope or barrier jumps
Rest/water
WORKOUT
WORKOUT(High intensity interval training using reverse line sprints, 12-20 minutes.)
Have recruits run at 100% effort to the furthest line, then walk or jog back (depends on their level of fitness). Thenhave them run to the second furthest line at 100% effort, and walk or jog back to the starting line.Keep doing this until recruits have been engaged in sprinting and active recovery periods for 12 to 20 minutescontinuously. At this point they should be exhausted and not have enough energy to complete any furtherexercises.
COOLDOWN
Five minutes of light activity to cool down stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -96-
Georgette PannThe Nutrifitness Boot Campwww.nutrifitnessbootcamps.com Circuit Workout
WORKOUT DAY III
WARM-UP
Power warm-up
Five minutes light jogging; 20 crunches; 20 two-ankle jumps; 20 push ups; 30 jumping jacks; calf stretch;30 windmills; quad stretch; 10 pull ups, 20 burpees
Rest/water
WORKOUT
WORKOUT(Allow two minute rest after completing a circuit, and two minutes of rest and stretching between starting the nextset of circuit exercises)
2-3 circuits:1-2 minutes doing Mahler Body Blasters1-2 minutes jumping rope1-2 minutes squat jumping1-2 minutes weighted chest press or chest flies
2-3 circuits:1-2 minutes line sprints1-2 minutes farmer’s walk1-2 minutes zig-zag jumping1-2 minutes kettleball swings
2-3 circuits:1-2 minutes duck walking1-2 minutes bear crawling1-2 minutes mountain climbers1-2 minutes burpees
2-3 circuits:1-2 minutes wall squats1-2 minutes stomping grapes1-2 minutes step-ups1-2 minutes good mornings
10-15 minutes of jogging, running bleachers or jumping rope
COOLDOWN
Five minutes of light activity to cool down stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -97-
Georgette PannThe Nutrifitness Boot Campwww.nutrifitnessbootcamps.com High Intensity Workout
WORKOUT DAY IV
WARM-UP
Power warm-up
five minutes light jogging; 25 burpees; 25 windmills; 25-40 body squats; 20 push ups; 20 bicycles; 20 walking lunges, calfstretch; quad stretch; modified cat stretch; 10 pull ups, 2 minutes jump rope or barrier jumps
Rest/water
WORKOUT
WORKOUTToday the recruits will complete three high intensity interval training circuits.
Instead of doing one activity such as sprinting with walking or jogging recovery periods for a total of 12-20 minutes,the recruits will do three different activities for an equal amount of time.
For example, if you are doing 15 minutes of HIIT, then you’d have three activities running five minutes each. If yourrecruits were doing 20 minutes of HIIT, then they each of three activities would last 6 1/3 minutes. These activitiescould include running bleachers, sprinting, jumping rope, bicycle crunches, bear walking, squat jumps, Mahler BodyBlasts, or any other activity suitable for high intensity interval training.
As usualrecruits do intervals that consist of two parts: the 100% effort stage, and an active recovery stage wherethey move around more slowly to catch their breath.
Since this is high intensity interval training, there are no rest periods between activities (except for the “activerecovery” periods that are built into each interval).
COOLDOWN
Five minutes of light activity to cool down stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -98-
Della SuggsFit & Fabulous Bootcampwww.fitandfabulousbootcamp.com Interval Workout
Getting’ Hot in Here – workout I
WARM-UP
5 mins total, repeating once30 sec each - Step touch side to side, then wide, etc. / jog in place / high knees / jacks / butt kickers
Stretch for 3-4 mins
WORKOUT
CARDIO SEGMENT (30 mins total) Each exercise isperformed for 1 min non-step, resting 30 sec beforenext set
Set A Jump rope Standing side to side oblique crunches Mountain climbers Jack knives Jump rope
Recovery – light jog in place to catch breath
Set B Jacks Bicycle crunches Jump rope Lunges Pop squats
Recovery – light jog in place to catch breath
Set C Jump rope Push ups Burpees (ups and dows) Lying oblique heel touches Circle crunches
Recovery – light jog in place to catch breathREPEAT ALL
RESISTANCE SEGMENT Use light weights as there area lot of reps. Each exercise is 1 minute, participants cantake breaks if needed but push them to feel the burn
Biceps curl Triceps Overhead press Lateral raise Front raise
REPEAT ALL
ABS SEGMENT (5 mins total) Perform 30 sec each
Plank holds Crunches Bicycle kick outs (head is off the floor at all times and
hands behind the head Side plank lift (each side)
REPEAT ALL
COOLDOWN/STRETCH
General stretch – 10 minutes
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -99-
Della SuggsFit & Fabulous Bootcampwww.fitandfabulousbootcamp.com Interval Workout
Soldier Girlz/Boyz – workout II
WARM-UP
5 mins total, repeating once30 sec each - Step touch side to side, then wide, etc. / jog in place / high knees / jacks / butt kickers
Stretch for 3-4 mins
WORKOUT
BODYWEIGHT
Workout I Suicides 10 squats 10 push ups 10 front/lateral raises with DBs
Repeat 3 times total
Workout II Football runs for 1 minute Squat jumps from one end of the area to the other 10 jumping jacks 10 DB rows
Repeat 3 times total
Workout III Bear crawls from one end of the area to the other Shuffle squats with military presses from one end
of the area to the other 10 biceps curls 10 triceps kickbacks
Repeat 3 times total
Workout IV 4 spider crawl turn do 1 pushup and repeat
from one end of the area to the other 10 burpees 10 lunges 15 crunches
Repeat 3 times total
ABS SEGMENT
15 bicycle crunches Side planks with lifts (10 each side) hips up and down 15 reverse crunches
Repeat 2-3 times total
COOLDOWN/STRETCH
General stretch – 10 minutes
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -100-
Della SuggsFit & Fabulous Bootcampwww.fitandfabulousbootcamp.com Circuit Workout
Kick Butt Circuit – workout III
WARM-UP
15 minutes jog/sprintBegin with slow jog and go for a certain amount of time, then sprint 10-20 seconds and return to original pace. Continueand repeat over and over for the entire 15 minutes
Stretch for 3-4 mins
WORKOUT
CARDIO/STRENGTH CIRCUITEach exercise performed for 60 seconds
Crunches
Reverse crunches
Side oblique crunches (r/l)
Plank holds
Lateral raise with lunges
Squat with military press
High knees
Tires or lateral hops
Side lunge with weights (r/l)
Upright rows
Jump rope
Push ups
Standing calf raises – (hook one foot behind the otherand raise up off toes)
Straight leg circles –( lying on back, hands to side,feet straight up in the air and circle them to the right30 sec and to the left 30 sec)
Squat jumps
Repeat 3 times total
COOLDOWN/STRETCH
General stretch – 10 minutes
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -101-
Della SuggsFit & Fabulous Bootcampwww.fitandfabulousbootcamp.com Interval Workout
Bringing Sexy Back – workout IV
WARM-UP
1-mile jog
Stretch
WORKOUT
WORKOUT STATIONSThis workout consist of stations inside a gym or outside.For each station, participants will perform these exercisesfor a total 5 minutes at a time and rotate to the nextstation. Repeat 2 – 3 times
Station #1 12-15 dips 10 wall pushups 5 up and down hill runs 12-15 step ups each leg 10-12 squat kicks (R/L)
Repeat 2-3 times total
Station #2 12-15 military presses 21s for biceps (7 lower, 7 upper, 7 full range) 12-15 triceps extensions 12-15 bent rows 12-15 front/lateral raises
Repeat 2-3 times total
Station #3 25 jacks 10 reverse lunges each side 10-15 high knees 10 burpees 10 mountain climbers
Repeat 2-3 times total
Station #4 30 jumps (rope) 25 crunches 15 push ups 20 adductor raises (R/L) 20 bridge w/glute squeezes 1
Repeat 2-3 times total
ABS SEGMENT
30-60 sec plank holds 10 jack knives 10 oblique crunches (R/L) 30-45 sec v-up holds 15 reverse crunch
Repeat 2 times total
COOLDOWN/STRETCH
General stretch – 10 minutes
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -102-
Section FOUR
5-day workouts
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -103-
Georgette PannThe Nutrifitness Boot Campwww.nutrifitnessbootcamps.com Interval Workout
WORKOUT DAY I
WARM-UP
Power warm-up
Five minutes of light jogging or jumping rope; calf stretch (five on each leg); 40 windmills; 30-50 Hindu squats;hula-style hip circles (10 in each direction); 25 two-leg ankle hops; quad stretch (five on each leg); one or twominutes of modified cat stretch; 50 jumping jacks; 10 shoulder shrugs each direction
Rest/water
WORKOUT
Here’s a five day plan that calls for five consecutive days of exercise, followed by two days of rest betweenweeks
WORKOUT(Allow two minutes of rest, stretching and light activity after every 2-3 exercises)
20 Mahler Body Blasters20 push ups20 squat jumps20 crunches20 pull ups10 minutes of jogging20 burpees20 mountain climbers30 one leg squats (15 on each leg)
Repeat as time allows
COOLDOWN
Five minutes of light activity to cool down stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -104-
Georgette PannThe Nutrifitness Boot Campwww.nutrifitnessbootcamps.com Interval Workout
WORKOUT DAY II
WARM-UP
Power warm-up
Five minutes of light jogging or jumping rope; calf stretch (five on each leg); 40 windmills; 30-50 Hindu squats;hula-style hip circles (10 in each direction); 25 two-leg ankle hops; quad stretch (five on each leg); one or twominutes of modified cat stretch; 50 jumping jacks; 10 shoulder shrugs each direction
Rest/water
WORKOUT
Here’s a five day plan that calls for five consecutive days of exercise, followed by two days of rest betweenweeks
WORKOUT(Allow one minute of recovery between exercises, and two minutes of rest and stretching betweencompleted circuits)
2-3 circuits:20 dumbbell or resistance band chest flies or chest presses20 dumbbell or resistance band shoulder presses20 push ups20 crunches
2-3 circuits:20 dumbbell or barbell deadlifts20 weighted good mornings20 box step-ups20 weighted side lunges
2-3 circuits:20 pull ups20 bench dips20 leg raises20 windmills
10 minutes of jogging
COOLDOWN
Five minutes of light activity to cool down stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -105-
Georgette PannThe Nutrifitness Boot Campwww.nutrifitnessbootcamps.com Interval Workout
WORKOUT DAY III
WARM-UP
Power warm-up
Five minutes of light jogging or jumping rope; calf stretch (five on each leg); 40 windmills; 30-50 Hindu squats;hula-style hip circles (10 in each direction); 25 two-leg ankle hops; quad stretch (five on each leg); one or twominutes of modified cat stretch; 50 jumping jacks; 10 shoulder shrugs each direction
Rest/water
WORKOUT
Here’s a five day plan that calls for five consecutive days of exercise, followed by two days of rest betweenweeks
WORKOUT20 Hamstring Raises20 push ups20 bicycles5 minutes of jogging(rest two minutes)
20 bodyweight squats20 side jackknives20 pull ups5 minutes of jogging(rest two minutes)
Five 50 yard dashes(rest two minutes)
Five T-test shuffles(rest two minutes)
10 modified cat stretches (five on each side)20 walking lunges
Repeat as time allows
COOLDOWN
Five minutes of light activity to cool down stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -106-
Georgette PannThe Nutrifitness Boot Campwww.nutrifitnessbootcamps.com Interval Workout
WORKOUT DAY IV
WARM-UP
Power warm-up
Five minutes of light jogging or jumping rope; calf stretch (five on each leg); 40 windmills; 30-50 Hindu squats;hula-style hip circles (10 in each direction); 25 two-leg ankle hops; quad stretch (five on each leg); one or twominutes of modified cat stretch; 50 jumping jacks; 10 shoulder shrugs each direction
Rest/water
WORKOUT
Here’s a five day plan that calls for five consecutive days of exercise, followed by two days of rest betweenweeks
WORKOUT1-2 minutes bear crawling1-2 minutes “stomping grapes”1-2 minutes duck walk1-2 minutes farmer’s walk (do as many repetitions as needed during the allotted time)(rest two minutes)
1-2 minutes mountain climbers1-2 minutes burpees1-2 minutes windmills1-2 minutes farmer’s walk(rest two minutes)
Repeat the above workout two to three times
10 minute jog
COOLDOWN
Five minutes of light activity to cool down stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -107-
Georgette PannThe Nutrifitness Boot Campwww.nutrifitnessbootcamps.com Interval Workout
WORKOUT DAY V
WARM-UP
Power warm-up
Five minutes of light jogging or jumping rope; calf stretch (five on each leg); 40 windmills; 30-50 Hindu squats;hula-style hip circles (10 in each direction); 25 two-leg ankle hops; quad stretch (five on each leg); one or twominutes of modified cat stretch; 50 jumping jacks; 10 shoulder shrugs each direction
Rest/water
WORKOUT
Here’s a five day plan that calls for five consecutive days of exercise, followed by two days of rest betweenweeks
WORKOUT(Allow one to two minutes rest between completed circuits, and two to three minutes rest and stretchingbetween circuit sets)
2-3 circuits:50 yard dash20 L-pull ups50 yard dash20 crunches50 yard dash20 push-ups
2-3 circuits:20 burpees20 side jack knives20 burpees20 pull ups20 burpees20 barrier jumps
2-3 circuits:20 windmills20 pistols (one-legged lunge)20 windmills20 bodyweight squats20 windmills
10 minutes of cardio activity (jogging, rope ,running up and down bleachers)
COOLDOWN
Five minutes of light activity to cool down stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -108-
Shannon & Rob YontzVentura County Adventure Boot Campswww.VCAdventureBootCamp.com Interval Workout
Monday
WARM-UP
5-8 minutes of dynamic warm-up
WORKOUT
1. Activation Giant Set (30 each, 2 sets):
a. Jog in Place
b. Butt Kicks
c. T-squats
d. Jump Jacks
2. Full Body Super Sets (45 sec each, 2 sets if 1st/2
ndweek; 3 sets if later weeks)
a. Std Squats (add 15 sec quick pulse)
b. Std Push-ups
i. Repeat 2nd
/3rd
sets after 45 sec rest
c. Wide Squats (add 15 sec quick pulse)
d. Wide Push-ups
i. Repeat 2nd
/3rd
sets after 45 sec rest
e. Plie Squat
f. Close Push-ups
3. Core Work (30 sec each if 1st/2
ndweek; 45-60s if later weeks)
a. Plank (+knees ins for ^fitness levels)
b. Supine Bridge (1-leg for ^ fitness levels)
c. Flutter Kicks
d. Bicycles
4. If time remains; SPRINTS!!
a. Early in camp; 40yd x 3,4,5 x
b. Later in camp…. 25yd, 35yd, 50 yd pyramid progressives
5. Cool Down & Stretching (10-12 minutes)
COOLDOWN
10-12 minutes of cooldown and stretching
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -109-
Shannon & Rob YontzVentura County Adventure Boot Campswww.VCAdventureBootCamp.com Circuit Workout
TUESDAY
WARM-UP
5-8 minutes of dynamic warm-up
WORKOUT
Circuit Course (some type of circular pattern for continuity):Space about 25-40 yards apart
a. Jacks
b. Bench triceps dips
c. Carioca (aka grapevine)
d. SAQ ladder
e. Zig-zag touch cones
f. Plyometric lunches (mod = reverse lunges)
REST AND WATER BREAK
REPEAT:UP TO 4-6 CIRCUITS
COOLDOWN
10-12 minutes of cooldown and stretching
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -110-
Shannon & Rob YontzVentura County Adventure Boot Campswww.VCAdventureBootCamp.com Interval Workout
Wednesday
WARM-UP
5-8 minutes of dynamic warm-up
WORKOUT
1. Long run (3/4 – 1 mile)
2. Station Rotations (group into small teams ~4 each and have as many stations as necessary including the break; thisset up is for group of 40 as in my camp)
a. Squat + adductor lift
b. Jump Ropes
c. Assisted pull-ups (switch partners ½ way through)
d. Inverted Row (lebert equalizer)
e. Incline push-ups
f. Fast feet
g. 1-leg good morning (aka R.D.L.)
h. water & rest at mats
i. Jack rabbits
j. Resisted run (w/bands) and switch partners ½ way through
COOLDOWN
10-12 minutes of cooldown and stretching
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -111-
Shannon & Rob YontzVentura County Adventure Boot Campswww.VCAdventureBootCamp.com Interval Workout
THURSDAY
WARM-UP
5-8 minutes of dynamic warm-up
WORKOUT
1. Split Giant Set-1 [body weight] (3 sets back to back moves; rest @ 60s at end & repeat)
a. T-squats (45 sec)
b. Cross Crawl (30 sec)
c. Diagonal Lunges (30 sec each)
d. Offset Pushups (20 sec each)
e. Jump Jacks (45 sec)
f. Burpees (30 sec)2. Split Giant Set-2 [heavy dbs] (3 sets back to back moves; rest @ 60s at end & repeat)
a. Bicep Curls (21’s)
b. O/H Press (45 sec)
c. Hammer Curls (45 sec)
d. Push-up Rows (90 sec)
e. O/H Tricep Press (45 sec)
f. Bent Over Flys (wide) (30 sec)
COOLDOWN
10-12 minutes of cooldown and stretching
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -112-
Shannon & Rob YontzVentura County Adventure Boot Campswww.VCAdventureBootCamp.com Interval Workout
FRIDAY
WARM-UP
5-8 minutes of dynamic warm-up
WORKOUT
1. Circuit Course (some type of star shape pattern extending from mats, everyone rotates in same direction and work insmall groups/teams –obviously split into 5 groups)
a. Jog ~ 50 yds to cone – Jump Jacks, return & do 5 Body Builders
b. Jog ~ 50 yds to cone – Tuck jumps, return & do 5 explosive pushups
c. Jog ~ 50 yds to cone – Cross Countries, return & do 5 Burpees
d. Jog ~ 50 yds to cone –, return & do 5 pairs partner pushups
e. Jog ½ way, do walking lunges to cone, partner squats @ cone, power skip back
2. Circuit Course (some type of star shape pattern extending from mats, everyone rotates in same direction and work insmall groups/teams –obviously split into 5 groups)
a. 25yd sprint & jog back
b. 35yd sprint & jog back
c. 50yd sprint & jog back
d. 100yd sprint & jog back
COOLDOWN
10-12 minutes of cooldown and stretching
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -113-
Katie PageKatie Page’s Fitness Boot Campwww.katiepagefitness.com Circuits/Bodyweight Cardio
WORKOUT DAY I
WARM-UP
Warm-up3:00 jog OR the warm-up series:
25 jumping jacks (everyone counts!)25 prisoner squats25 scissor runs25 low jump squats
Plank : Forearm // Straight-arm // Straight-arm with leg lift x 30 seconds – 1:00 each
Abs: Bicycles // Knee-ins // Roll-ups x 30 seconds – 1:00 each
Stretch5:00 head to toe DYNAMIC STRETCHES (moving but not bouncing or holding stretches!)
WORKOUT
ABS/Core: (timed or counted sets)Plank – forearmSide Plank Right/LeftStandard CrunchesBicyclesKnee InsStraight-leg Transverse LiftsBonus: Mason Twist!
Bodyweight Cardio: 20 Squats20 Push-ups10 Reverse Lunges30 second Plank
Circuit One: (Either timed sets or counted sets; whateveryou prefer. I prefer timed, and progress in duration of timefrom first week to last!)Standard Push-upsBentover RowWide Push-upsDB DeadliftsLying Chest Press and 5 pulse flyes at the end of the sets!Lying DB Pullovers
Repeat Bodyweight Cardio!
Circuit Two: (timed or counted sets)Bicep CurlsTricep KickbacksAlternating Shoulder PressAlternating Hammer standard and wide curlsOverhead Tricep PressesLateral Raises
Bodyweight Cardio: 20 Squats20 Push-ups10 Reverse Lunges30 second Plank
Circuit Three: (timed or counted sets)SquatsAlternating Forward LungesSide Lunges to the RightSide Lunges to the LeftPlie SquatsLying Pelvic Presses
Repeat Bodyweight Cardio
COOLDOWN
Five minutes of static stretches
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -114-
Katie PageKatie Page’s Fitness Boot Campwww.katiepagefitness.com Interval Workout
WORKOUT DAY II
WARM-UP
Warm-up 3:00 jog OR the warm-up series:25 jumping jacks (everyone counts!) / 25 prisoner squats / 25 scissor runs / 25 low jump squats
Stretch 5:00 head to toe DYNAMIC STRETCHES (moving but not bouncing or holding stretches!)
WORKOUT
CORE: (1:00 each)Forearm Plank / Straight Arm Plank / Straight Arm Plank with Twist (follow hand to ceiling into a Straight arm Side Plank, eyes
follow hand along same path to return and reapeat with other arm. Continue Alternating for duration of Plank.)
ABS: (1:00 each or 30 seconds each and repeat twice!)Bicycles / Knee-ins / Military Sit-ups (Arms across chest and roll one vertebrate at a time.) / Bicycles
WALL DRILLS: Resistance Bands & CardioGroup One on one wall, Group Two across the room on the other wall. One minute sets -- switch after one-minute when you blow thewhistle or scream “switch sides!” Jog to opposite wall when switching sides – this is not a recovery walk!! Keep this going until all drillshave been completed by each side, at least one time!
LEFT SIDE OF ROOMBiceps Curls
Alternating Shoulder Press
Scarecrow Row
Kickbacks
RIGHT SIDE OF ROOMMountain Climbers
Frog Hops – 2 up 2 back
Jump Squat
Jumping Jacks
GROUP DRILLS:20 push ups / 20 straight arm plank w/alt leg lift, 10 each / 20 squat jumps / 20 triceps push ups / 20 bicycles
WALL DRILLS: Resistance Bands & Cardio
LEFT SIDE OF ROOMSquats
Bent Row
30 sec R 1-arm triceps/30 sec L 1-arm triceps
30 sec R 1-leg pelvic press/30 sec L 1-leg pelvic press
RIGHT SIDE OF ROOMMountain Climbers
Plyometric Alternating Lunges
Lateral Pop Squats
Jumping Jacks
GROUP DRILLS:20 push ups / 20 straight arm plank w/alt leg lift, 10 each / 20 squat jumps / 20 triceps push ups / 20 bicycles
COOLDOWN
Five minutes of static stretches
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -115-
Katie PageKatie Page’s Fitness Boot Campwww.katiepagefitness.com Interval Workout
WORKOUT DAY III
WARM-UP
Warm-up3:00 jog OR the warm-up series:
25 jumping jacks (everyone counts!) / 25 prisoner squats / 25 scissor runs / 25 low jump squats
Stretch 5:00 head to toe DYNAMIC STRETCHES (moving but not bouncing or holding stretches!)
WORKOUT
Perimeter DrillsAround Perimeter of room, or back and forth across room if limited space. 30 seconds to 1:00 drills. Mix it up for shock effect!! Slowerparticipants stay to the wall. Repeat drills for a total of 7:00 – 10:00!! Jog Side Shuffle Karaoke Skip High Skip Traveling High Knees Change direction – Backpedal Change direction again Sprint no more than 30 seconds
Matrix SetsTimed or counted sets. Each set contains three dumbbell exercises of the same muscle group. Rest for approximately 30 secondsbetween exercises. The last exercise of each set is a cardio move (*) to increase the heart rate. Move from one set to the next with littleor no rest
Leg MatrixSquats 10 x 1:1,10 x 1:3, 10 x 3:1Side LungesDonkey Kicks* Pop Squats
Chest MatrixChest PressChest Flies 10 singles + 5 x 4-count pulsesWide Push-ups* Bicycles Abs
Back MatrixAlternating Hammer Curl – Straight and WideStandard Curl 10 x 1:1, 5 x 3:1Bicep Pulse x 30* Pop Squats
Triceps MatrixOverhead Tricep PressKickbacksTricep Push-ups* Bicycle Abs
Shoulders MatrixShoulder Press 10 x Military and 10 Alternating (5 each arm)Swimmers PressRight Arm PressLeft Arm Press* Pop Squats
ABS MatrixStandard CrunchesBicyclesScissor AbsHover Holds (6 inches above ground)* Jumping Jacks (EVERYONE COUNT LOUD! Finale Set!!)
COOLDOWN
Five minutes of static stretches
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -116-
Katie PageKatie Page’s Fitness Boot Campwww.katiepagefitness.com Partner Interval Workout
WORKOUT DAY IV
WARM-UP
Warm-up 3:00 jog OR the warm-up series:25 jumping jacks (everyone counts!) / 25 prisoner squats / 25 scissor runs / 25 low jump squats
Plank : Forearm // Straight-arm // Straight-arm with leg lift x 30 seconds – 1:00 eachAbs: Bicycles // Knee-ins // Roll-ups x 30 seconds – 1:00 each
Stretch 5:00 head to toe DYNAMIC STRETCHES (moving but not bouncing or holding stretches!)
WORKOUT
Split camp into pairs –count off of pair them according to level. Place cones at 20 yards, 40 yards, and 60 yards as markers
SHUTTLE RUN RELAY!On “GO,” partner 1 runs to 20-yard cone and performs 10 Lateral Pop Squats, and runs back to starting line.Immediately runs out to 40-yard cone and performs 10 Jump Squats, and back to starting line.Immediately runs out to 60-yard cone and performs 10 Squats…sprints to start line and tags partner 2’s hand and it’s partner 2’s turn!Repeat 3+ times!(Some may wonder at first why the partner not running just stands there…it is a recovery much needed!)
PARTNER WALL DRILLSSame partners! Everyone lines up on one wall. Partners stand next to each other. “GO” or blow whistle, and Partner 1’s begin drill
Partner 1: Wall sit with arms in the air / Partner 2: Walking lunges across room and back, tag Partner 1’s handPartner 1 then proceeds to do walking lunges across and back, while Partner 2 performs wall sits.Repeat 3 times!Partner 1: Straight-arm plank with alternating knee-ins / Partner 2: Leapfrogs across room and backPartner 1 then proceeds with Leapfrogs across and back, while Partner 2 performs Straight-arm Plank/Knee-ins.Repeat 3 times!Partner 1: Jumping Jacks / Partner 2: Traveling Lateral Pop Squats across and backPartner 1 then proceeds to do Lateral Pop Squats across and back, while Partner 2 performs Lateral Pop Squats.Repeat 3 times!(While everyone else is finishing up, instruct ones finished to jog in place, march or do jacks – that is their reward for being fast!!)
PARTNER MAT DRILLS:Partner Push Ups – (facing eachother and slapping opposite hands on the way up)Mirror Traveling Straight Arm Plank With Push Up – (Partners face each other, perform one traveling straight-arm plank head-to-head,do push-up in sync, traveling straight-arm plank back to starting position, push-up, and repeat! Perform this to fatigue/until one partnercannot perform anymore. Cheer each other on!Straight Leg Lift and Resist – Partner 1 on back on floor. Partner 2 standing at Partner 1’s head. Partner 1 holds Partner 2’s ankles.Drill: Partner 1, hovers legs 6 inches from floor, lifts straight legs to reach toes to Partner 2. Partner 2 ‘throws’ Partner 1’s legs asPartner 1 resists to remain tight and lowers back to starting position to hover. Repeat 25 times! (Be careful with Partner 1’s back, anddon’t throw too forcefully. Just enough to add resistance and challenge Partner 1.) Switch Partners!Partner Scissor Abs – Same setup as previous drill. Partner 1 on floor holding Partner 2’s ankles.Drill: Partner 1 hovers one leg and straightens other leg, flexes toes, and reaches toe to Partner 2’s hands, switch legs in a scissor-fashion. Partner 2 is to stand tall and hold hands at a distance to challenge Partner 1 to reach toe towards. (Partner 2 does not ‘throw’Partner 1’s leg or push in any way – rather simply hold hands for Partner 1 to reach for.) Scissor x 50 (25 each leg!) Switch partnersFinale – Group Jumping Jacks (everyone count to 25 then back down to 1)
COOLDOWN
Five minutes of static stretches
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
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Katie PageKatie Page’s Fitness Boot Campwww.katiepagefitness.com Interval/Metabolic Workout
WORKOUT DAY V
WARM-UP
Warm-up 3:00 jog OR the warm-up series:25 jumping jacks (everyone counts!) / 25 prisoner squats / 25 scissor runs / 25 low jump squats
Plank : Forearm // Straight-arm // Straight-arm with leg lift x 30 seconds – 1:00 eachAbs: Bicycles // Knee-ins // Roll-ups x 30 seconds – 1:00 eachStretch 5:00 head to toe DYNAMIC STRETCHES (moving but not bouncing or holding stretches!)
COOLDOWN
All are 1 minute drills1. PUSH-UPS
Jumping Jacks2. SQUATS
High Knees3. SHOULDER PRESS
Jump Squats4. ONE-LEGGED DB DEADLIFTS (1:00 R, 1:00 L)
Skater Lunges5. DB SQUATS W/ CALVE RAISE
Burpees6. BICEP CURLS
180 degree Jump Turns (:30 each direction)7. LATERAL FRONT RAISES
Alternating Front Lunges8. PUSH-UP TO SHOULDER PRESS
Fast Feet9. PLIE SQUATS W/ 2-ARM DB SWING
Mountain Climbers10. PLANK
Run @ PRE #7 1:00 or :30 Sprint!
2:00 RECOVERY!!
11. SPIDERMAN SQUAT TURNSReverse Lunge Knee-up (R x :30, L x :30)
12. REVERSE GRIP BENTOVER ROWSquat Jacks
13. TRICEP DIPS (or Kickbacks if no bench available)Step-ups (or Side Lunges R x :30, L x :30)
14. ABSBicycles x 20Straight Leg Lift Crunches x 20Bicycles x 20Mason Twist x 20
SPRINT x :30!!
COOLDOWN
Five minutes of static stretches
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
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Section FIVE
MULTIPLE workouts
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -119-
Beth MiddlekauffBeth Mid Fitnesswww.bethmidfitness.com Circuit/Interval Workout
Full Body Blast – Workout I
WARM-UP
30 seconds per movementArm Circles / Egyptian arms / shrugs / squats / hip circles each direction / airplaneChilds pose, add hip rocking / child to cobra 3 times / upward dog, add alternating knee bendsDownward dog to plank 3 times / back to forward fold / lift and reach hands to sky, exhale
2-3 minute walk/run
WORKOUT
Super sets
ABS(30-60 secs each)CrunchesCrunch with table-top knees1-sided bicycle (both sides)CrunchesREPEAT
Leg blaster24 alternating lunges24 squats12 shuffle splits12 jump squatsREPEAT
Pushing20 push ups20 triceps kickbacks40 alternating uppercuts w/DBREPEAT
Repeat Leg blaster 2x
Repeat ABS 2x
Pulling20 bent rows10 upright rows40 alternating biceps curlsREPEAT
Final run/walkDistance run 3-5 minutes
COOLDOWN
General stretch with Therabands and etc.
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -120-
Beth MiddlekauffBeth Mid Fitnesswww.bethmidfitness.com Circuit/Interval Workout
Upper & Lower Pushing - WORKOUT II
WARM-UP
30 seconds per movementArm Circles / Egyptian arms / shrugs / squats / hip circles each direction / airplaneChilds pose, add hip rocking / child to cobra 3 times / upward dog, add alternating knee bendsDownward dog to plank 3 times / back to forward fold / lift and reach hands to sky, exhale
2-3 minute walk/run
WORKOUT
Super sets(Warm up core for pre-fatigue with 60 min forearm plank, 2 30-sec side planks)
A. Sprint sets(baseball diamond bases – or the equal space)Sprint / jack 5 / sprint / jack 5Sprint / jack 10 / sprint / jack 10Sprint / jack 15 / sprint / jack 15Sprint / jack 10 / sprint / jack 10Sprint / jack 5 / sprint / jack 5
B. Leg sets(distance is varied on campers’ level of fitness)Walking lunges across the field / turn and walking knee lift lunges to returnWalking side lunges across the field / turn and other side to return
C. Strength – slow and controlled15 chest flyes (2:2 tempo – slow)45 sec leg scissors15 seated (V-sit legs apart) OH triceps (2:2 – slow)45 oblique abs (elbows to knees, alternating)REPEAT total of 3x
Repeat set B
D. Strength – speed focus with clean form20 fast push ups45 sec toe touch abs (supine)40 alternating seated (V-sit legs apart) shoulder presses45 secs clams (soles of feet together, feet elevated, bring knees to elbows while bringing elbows to knees)
Final run/walkDistance run 3-5 minutes
COOLDOWN
General standing stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -121-
Beth MiddlekauffBeth Mid Fitnesswww.bethmidfitness.com Circuit/Interval Workout
LEG up on metabolism – Workout III
WARM-UP
30 seconds per movementArm Circles / Egyptian arms / shrugs / squats / hip circles each direction / airplaneChilds pose, add hip rocking / child to cobra 3 times / upward dog, add alternating knee bendsDownward dog to plank 3 times / back to forward fold / lift and reach hands to sky, exhale
WORKOUT
GPP ROUND I Repeat 3x total (just over 6 minutes)(30 seconds each, no rest until end of set)
Jump rope / Shuffle splits (split squats) / Skaters / Football feet (fast feet)
CORE ROUND II Repeat 3x total (just over 6 minutes)(30 seconds each, no rest until end of set)
1-sided bicycle L / 1-sided bicycle R / Bicycles / Supine leg scissors
LEG PUMPER
2 laps - Walking lunges w/MB twist (with MB, arms extended at chest level, lunge and twist toward lungedleg then back to center before stepping with the other foot – 1-2-3-4 count – step-twist-center-feet together)
2 laps - Walking side lunges w/MB press (MB at chest. Step out then press when feet return together)
GPP ROUND II Repeat 3x total (just over 6 minutes)(30 seconds each, no rest until end of set)
Butt kickers / Ski squats (mogul) / Jack squats / Flutters (squatted, arms do a fast upper cut)
CORE ROUND II(30 seconds each, no rest until end of set)
Abduct & cross (supine flex abduct legs, point cross and lift head)
Squiggly worms (supine & head lift, reach for alternating ankle w/elevated long arms)
Side lying crunches L (feet glued and flexed, lift feet as you lift head)
Side lying crunches R (feet glued and flexed, lift feet as you lift head)
REPEAT LEG PUMPER
COOLDOWN
Brief walk and general stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -122-
Beth MiddlekauffBeth Mid Fitnesswww.bethmidfitness.com Circuit/Interval Workout
Full Body blast Two – WORKOUT IV
WARM-UP
30 seconds per movementArm Circles / Egyptian arms / shrugs / squats / hip circles each direction / airplaneChilds pose, add hip rocking / child to cobra 3 times / upward dog, add alternating knee bendsDownward dog to plank 3 times / back to forward fold / lift and reach hands to sky, exhale
WORKOUT
LADDERS AND ROUNDS – Perform each ladder in descending order immediately followed by round one orround two. After the first two ladders, I ask campers to vote and choose their favorite round. The fourthladder, I am sure to make them do the least favorite round!
Ladder– May be done as a group or circuit style using partners at stations
201 or 2-arm KB or DB swings
171 or 2-arm KB or DB swings
141 or 2-arm KB or DB swings
111 or 2-arm KB or DB swings
20TRX or bent rows
17TRX or bent rows
14TRX or bent rows
11TRX or bent rows
201-leg L step ups (high)
171-leg L step ups (high)
141-leg L step ups (high)
111-leg L step ups (high)
201-leg R step ups (high)
171-leg R step ups (high)
141-leg R step ups (high)
111-leg R step ups (high)
Rounds– Perform 1 round immediately following a ladder for 30-45 seconds each move then rest for 60 seconds
ROUND ONER KB or bar cleanL KB or bar cleanMB figure 8Mountain climbers
ROUND TWOR side plank with 10 hip liftsL side plank with 10 hp liftsDiamond push upsLeft and right side shuffles
Note– If time allows, pick a random repetition and do one more ladder followed by a round.
SPRINTSSeparate campers in to As and Bs. As line up side by side across the room or field from Bs. As perform rapid heel raiseswhile Bs sprint to tag the As for their turn to sprint while Bs perform rapid heel raisesContinue for 5-7 minutes depending on group
COOLDOWN
Pilates/flexibility stretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
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Beth MiddlekauffBeth Mid Fitnesswww.bethmidfitness.com Circuit/Interval Workout
ARMs and ABS – wORKOUT v
WARM-UP
30 seconds per movementArm Circles / Egyptian arms / shrugs / squats / hip circles each direction / airplaneChilds pose, add hip rocking / child to cobra 3 times / upward dog, add alternating knee bendsDownward dog to plank 3 times / back to forward fold / lift and reach hands to sky, exhale
2-3 minute walk/run
WORKOUT
Each 4-part set is repeated 4 times total - 30 seconds each
45 seconds jacks
High knees
Crosspunch
Jump squats
Triceps kick-back
Biceps curl & press
Triceps overhead press
Biceps band curls
RUN/WALK 3-4 minutes
Russian twist seated
Dead bugs
Leg lower and lift
Obliques (elbow to knees, alternating)
Shoulder raise
Pullover
Supine triceps french press
Chest flyes
WALK 2 minutes
COOLDOWN
General stretching
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -124-
Beth MiddlekauffBeth Mid Fitnesswww.bethmidfitness.com Circuit/Interval Workout
Bodyweight - WORKOUT vI
WARM-UP
30 seconds per movementArm Circles / Egyptian arms / shrugs / squats / hip circles each direction / airplaneChilds pose, add hip rocking / child to cobra 3 times / upward dog, add alternating knee bendsDownward dog to plank 3 times / back to forward fold / lift and reach hands to sky, exhale
2-3 minute walk/run
WORKOUT
Bodyweight moves
Jump rope 1-2 minutes
Jog in place 1-minute
Jumping jacks 1 minute
1, push ups, kneel and 1 no-weight shoulder press
2 and 2 on up to 10, then back to 9, etc. back to 1
Sprint up hill, power walk back x 6 times across field
Walking lunges 3 times across field, rest 1 minute, 3 more times
Directional runs (2 minute drill followed by 1 minute rest, 2 more minutes)including Shuffles L, R, forward, back – calling out orders to the group lined up and staggeredfacing coach who plays fun
Ab– partner share and go up to 20 by 2’s. Partner A does 2 crunch, partner B does 2,then 4, 4, 6, 6, etc. Stopping at 20
Ab partner leg toss – A is supine while B stands with feet surrounding the head, partner A grabs B’sankles while A brings legs toward B and B pushes them down while A tries to resist. *** be carefulfor those who have low back concerns. They should NOT do this exercise
Ab finale – 10 scissors followed by 10 crunches X4
COOLDOWN
Walk 4 minutesStretch
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -125-
Diane SchullstromSpace Coast Boot Campwww.spacecoastbootcamp.com Interval Workout
WORKOUT I – Chest, Triceps & Butt
WARM-UP
Warm-up and stretch
WORKOUT
Resistance 1 Pushups – round 1 basic to warm up 15x
o Round 2 – full pushups, as many as they can do, then to knees to finish for 15xo Round 3 – full push going down, to knees to come up 10-15x
Overhead tricep extension – 15x DB reverse lunge 10x each leg – alternate the first round, isolate one leg on the next 2 rounds
Repeat three rounds and take a short jogging lap
Resistance 2 Plyo pushups on edge of picnic bench – 10-15x Dips – 15x Bulgarian split squat – 10-15 x, each leg
Repeat 2 rounds and take a short jogging lap
Resistance 3 Chest press with bands – 15 x, do flies on 1 round Triceps extension with band 15x, one round overhead Sissy reverse lunge 10x each leg, isolate one leg at a time, slow and controlled
Repeat 2 rounds and take a full lap add some speed
Tabata(4 min – 20 sec work, 10 sec recovery)Jumping jacks / Low repeater knee one leg / Low repeater knee other legJumping jacks / Mountain climbers elevated on bench or wallLow repeater knee – one leg / Low repeater knee – other legJumping jacks
CircuitRound 1 Round 2Push press Push pressWalking lunges Wall sit with squeezing knees in then outChest flies with band High plank on med ball, roll ball between each handJump rope Jump ropeHip lifts on stability ball Hip lifts on stability ball
Mat work – ab sequence
COOLDOWN
Stretches
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -126-
Diane SchullstromSpace Coast Boot Campwww.spacecoastbootcamp.com Interval Workout
WORKOUT II – Shoulders & Hamstrings
WARM-UP
Warm-up and stretch
WORKOUT
Resistance 1Calf raises w/shoulder shrug 15XPush press 15XGood mornings with lat raise - straight arms 15xCarioca to river from pavilion and backRepeat 2X - Interval run to end of doc
Resistance 2:Band looped low around doc fence - lat raises 15X R &L. Pulling across your body with torso rotation.Repeat 2x each side
Band looped around back foot - military press 10X RDouble up the handle in right hand bicep curl 10X RRepeat L sideRepeat 2X both sides - Interval run back to pavilion
Resistance 3Anterior reach w/bicycle pump arms 10X each legRDL with bicep curl into over head shoulder press 10XRepeat 2x
Circuit - teams of 3 people each- Complete 2 full cycles of each circuit
1 person in front of pavilion standing on Bosu and band doing a lateral raise with straight arms 1 person down by the slidesdoing pop ups on the bench.
1 person is the runner - runner relieves person by the slide.Slide person becomes the runner and relieves the Bosu person
1 person doing good mornings1 person doing mountain climbers1 person runner
1 person balancing on knees on Bosu passing med ball hand to hand overhead1 person push ups1 person runner
COOLDOWN
Stretches
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -127-
Diane SchullstromSpace Coast Boot Campwww.spacecoastbootcamp.com Interval Workout
WORKOUT III – CHEST & Legs
WARM-UP
Warm-up and stretch
WORKOUT
Resistance 1Dog push ups 15x , in down ward dog position, feet wide, chin tucked and push upOne leg good morning w/DB 10x each leg
Three rounds, take a lap
Resistance 2Incline push up on bench 10-15xOne legged squats on bench 10x each leg
Three rounds, take a lap
Resistance 3Rotating T on low bench 8x5 bench burpeessingle leg step ups 15x each leg
three rounds, take a lap
5 minute Power Circuitpower steps 1 minpushups 30 sec, dips 30 secpower step 1 minpushups 30 sec, dips secpop ups 1 min
Circuits – one minute each, two rounds, no recoveryKB arm swingsJump ropeWalking lunges
COOLDOWN
Stretches
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -128-
Diane SchullstromSpace Coast Boot Campwww.spacecoastbootcamp.com Interval Workout
WORKOUT IV – Back & Rear Deltoids
WARM-UP
Warm-up and stretch
WORKOUT
ResistanceShoulder press 15xSplit squat w/front raise 10x each sideBent over row 15xRotating plank 10x each sideDB deadlift 15x – full and lowSide plank 30 sec each sideReverse lateral raise 15xBurpee 10-15x
Take a lap add skips to lap, repeat one more time
Circuit 1 min stationsWood chop w/DB, alternate side to side coming to centerMed ball squat and chest throw up highJump ropeKettlebell swingsWall sit
Repeat 3 times, so some variations
AbsRussian twists 10 x reach up and come back, rotate to one sideTwists 10x each side, stay on back positionReverse crunches
COOLDOWN
Stretches
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -129-
Diane SchullstromSpace Coast Boot Campwww.spacecoastbootcamp.com Interval Workout
WORKOUT V – FULL BODY KILLER
WARM-UP
Warm-up and stretch
WORKOUT
ResistanceRound 1 DB windmill squat – 10x each side, wide squat, one arm extended overhead, other touches ground, back must stay
straight, rotation through spine Plank DB Row - 10 x each arm– in plank position on weights, do alternating rows Rom. Deadlift w/DB – 15x Burpees – 5xRepeat 3 x – take a lap
Round 2 DB squats 15 x – DB held at shoulders “T” plank – 8x each side Reverse Lateral Raise 15 x – deed squat with very flat back Walking lunges – 10x each leg Push up – 15x Jumping jacks – 25xRepeat 2x- take a lap
Circuit – Cone fun! Six stations around the loop, at each station, place 2 cones with exercises written on the bottom. Start atdifferent stations, or with a lot of people, pair them up. They are not required to do the same exercise, nor to stay together,everyone works at their own pace. Each camper picks one cane and does 10 lower body, or 15 upper body of chosen cone,move to next station until at home base. When at home base, do 10 slam balls against the wall or with another person there. Ifin the middle and doing them on the wall, then partner up as someone comes in to home.
Repeat three rounds… they must do the opposite come on the second round and can pick their favorite on the third round.
This is how I paired the cones:Dips or steps up – do at a benchPushups or squatsBurpees or walking lungesJump squat or broad jumpPush press or mountain climbersWall ball slams or with partner
Mat WorkBack extensions – Y, T, superman, legs only, arms only… etc.
COOLDOWN
Stretches
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -130-
Diane SchullstromSpace Coast Boot Campwww.spacecoastbootcamp.com Interval Workout
WORKOUT VI – FULL BODY BY 5’s
WARM-UP
Warm-up and stretch
WORKOUT
Resistance 1Good morning 15x with DB, slowBicep curl to shoulder press 15xPush press 15xSingle arm triceps extension 15x over head to front opposite shoulderRepeat 2 x (do other arm tricep ext in round 2)
Resistance 2Db anterior reach, come up half way, flat back and tricep extension both arms 15xOther legLateral raise 15xRepeat 2x
Resistance 3Band biceps curl 15 xBand triceps extensions 15xSingle leg step up 20x (one leg)Repeat three times – third round alternating steps for 15x
Partner Fun – I did 2 different partner exercises at a time, you can have more than one pair at a station. Made it quicker, recovery timewas the explanation for the next pair of partner exercises. Each group below will be one person doing one exercise and switchingexercises with their partner
Round 1 Wall sit with stick up while partner does 15 lunges on each leg, then they switch Partner plank – partners face each other and slap hands to the alphabet, then do 5 rotating planks and slap hands
Round 2 Horse pulls Pushups for one partner until the other finishes 15 broad jumps
Round 3 Prisoner squats until other partner does 12 side lunges in one direction and then back Med ball with balance – used versa disks, partners reached overhead with med ball and then chest pass to partner… can be
done standing on one leg, switch with the other group switches
Mat workAbs – Russian twists w/DB – reach over head, lean back, rotate elbow towards ground, keep elbows out and chest up, back as straightas possible- repeatRussian twists side to side – lean back, rotate side to side, elbows out
Lying down, arms over head, sit up while pulling knee in and reaching arms out, pull knee through arms, alternate legs 20x
COOLDOWN
Stretches
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -131-
Diane SchullstromSpace Coast Boot Campwww.spacecoastbootcamp.com Interval Workout
WORKOUT VII – FULL BODY BY 5’s
WARM-UP
Warm-up and stretch
WORKOUT
Resistance30 prisoner squats25 push press20 rotating planks (10 each side)15 single leg RDL’s, each leg10 reverse lateral flies, or pull ups5 mule kicks… slow
Lap and repeat 2 times
Tabata – 4 min. 20 sec work, 10 restLow knee repeaterOther legPlie squats, hold last 5 secondsJumping jacksLow knee repeaterOther legJump squats – hold low last 5 secondsJumping jacks
Circuits – repeat for 2 roundsArm swingsMed ball squats – throw med ball up high against wall
Bleachers – 10 min4 laps left leg leadSissy squats on one leg, other leg 10x, hold last oneAbs on bench 20x hold last one4 laps right leg leadAbs on bench 20x hold last onePower runs
AB WorkReverse crunches 20x90 degree hips and knees, then heel touches to ground 15x each legPush aways – knees pulled in, hands on knees and push away, hold knees upRepeat one more round
COOLDOWN
Stretches
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -132-
Tammy CrowK4 Fitness, LLCwww.fullspeedgo.com Interval Workout
WORKOUT I
WARM-UP
Warm-up and stretchWalk, jog, sprint. Walk 50 yds, jog 50 yds, advanced alternate 50 yds with jog and sprintGeneral stretch
WORKOUT
Turbulence Training 20 prisoner squats 5 lying single crossover triceps R 8# (down 8ct,hold 2ct,up 8ct) 20 squats, hands out 5 lying single crossover triceps L 8# (down 8ct,hold 2ct,up 8ct)
REPEAT 4X
20 Reverse Lunges 5 Bicep Curl R 10# (up 8ct, hold 2ct,down 8ct,) 20 Reverse Lunges 5 Bicep Curl L 10#(up 8ct, hold2ct,down 8ct)
REPEAT 4X
Core Strength Front Plank Front Plank, Move Elbow to Hip, Alternate elbows Plank /Push-up hold 3ct. each position Push-up Row Side Plank R Side Plank R w L lateral raise Side Plank L Side Plank L w R lateral raise Around the World Planks
REPEAT 3X – 30 sec.(1st time) 45sec (2nd time) 1min (3rd time)
COOLDOWN
Stretches
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -133-
Tammy CrowK4 Fitness, LLCwww.fullspeedgo.com Interval Workout
WORKOUT II
WARM-UP
Warm-up and stretchWalk, jog, sprint. Walk 50 yds, jog 50 yds, advanced alternate 50 yds with jog and sprintGeneral stretch
WORKOUT
Bodyweight Challenge 200 20 prisoner squats 30 Jumping Jacks 10 Push-Ups 10 Dips 20 Squats (arms out front) 10 Push-Ups (wide) 20 Walking Lunges 30 Bicycle Crunches 20 Squats 10 Dips 30 Jumping Jacks
REPEAT 3X
COOLDOWN
Stretches
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -134-
Tammy CrowK4 Fitness, LLCwww.fullspeedgo.com Interval Workout
WORKOUT III
WARM-UP
Warm-up and stretchWalk, jog, sprint. Walk 50 yds, jog 50 yds, advanced alternate 50 yds with jog and sprintGeneral stretch
WORKOUT
Sandbag RelayBreak into 3 teams, stand arms length apart. Pile sandbags & start line, put cones on each end. Pick up sandbag,twist & toss to next person, keep moving. When last sandbag is handed off, that person runs to end, picks up bag &brings back, then runs cone to cone in oval until each person picks up bag & returns.
Lunge Squat L leg / Lunge Kick L leg /Lunge knee up 8 skates, 8 jumping jacks 8 football jogs 8 skates
Lunge Squat R leg/ Lunge Kick R leg/Lunge kneeup 8 skates 8 jumping jacks 8 foot ball jogs 8 skates
R Diagonal bicep curl, up for 8ct,hold 2ct, lower 8ctL Diagonal bicep curl, up for 8ct,hold 2 ct, lower 8ctR Bicep curl, up for 8ct,hold 2ct,lower 8ctL Bicep curl, up for 8ct,hold 2ct, lower 8ct
8 skates 8 jumping jacks 8 football jogs 8 skates
Repeat sandbag relay
COOLDOWN
Stretches
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -135-
Tammy CrowK4 Fitness, LLCwww.fullspeedgo.com Interval Workout
WORKOUT IV
WARM-UP
Warm-up and stretchWalk, jog, sprint. Walk 50 yds, jog 50 yds, advanced alternate 50 yds with jog and sprintGeneral stretch
Divide into 3 teams/squads
WORKOUT
Soccer Fields Parking Lot
Turbulence Training – repeat each series 4x Reverse Lunge R leg Bicep Curl R arm (heavy weight, 8ct up/down hold 2ct) Reverse Lunge L leg Bicep Curl L arm (heavy weight, 8ct up/down hold2ct) Repeat 4x
Sprint to retention
Lunge, extend back R leg 10 Decline Push-ups Lunge, extend back L leg 20 Chest Pull-ups Repeat 4x
Sprint back to grassy area
20 Prisoner Squats Lying Crossover Triceps (heavy weight, 8ct up/down/hold 2ct) 20 Squats, arms extended out Plank (1min) Repeat 4x
COOLDOWN
Stretches
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -136-
Tammy CrowK4 Fitness, LLCwww.fullspeedgo.com Interval Workout
WORKOUT V
WARM-UP
Warm-up and stretchWalk, jog, sprint. Walk 50 yds, jog 50 yds, advanced alternate 50 yds with jog and sprintGeneral stretch
Divide into 3 teams/squads
WORKOUT
Lunges Right Side Front, diagonal, side, diagonal, side back Knee up Side lunges
Run Ramp– 4 minutes
Lunges Left Side Front, diagonal, side, diagonal, side back Knee up Side lunges
Run Ramp– 4 minutes
Resistance BandsLEFT ARM Biceps, one arm / shoulders Partner up – squats, squats with arm pull / back to back for triceps OH extensions Tick tocks Walk side to side
RIGHT ARM Biceps, one arm / shoulders Partner up – squats, squats with arm pull / back to back for triceps OH extensions Tick tocks Walk side to side
ABS, Push Ups and Planks
COOLDOWN
Stretches
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -137-
Tammy CrowK4 Fitness, LLCwww.fullspeedgo.com Interval Workout
WORKOUT VI
WARM-UP
Warm-up and stretchWalk, jog, sprint. Walk 50 yds, jog 50 yds, advanced alternate 50 yds with jog and sprintGeneral stretch
Divide into 3 teams/squads
WORKOUT
Run1 full lap around area. First ones through go backwards/countercloskwise to run with slowest members on theirsquad. MAX time is 5 minutes
Shuttles4 reps each – using layout in grass, divide group in half facing eachother Run up and back, karaoke, shuffles,lunges (2 bringing knee up, 2 extending back leg heel up)
Jump Rope – 3 minutes
Resistance BandsSide to side, tick tock, right side triceps extension, shoulders – right arm up – repeat triceps and shoulders on left
ChallengeDivide into squads, line up, 1
stone out takes bean bag to end, runs back, touches teammates hand for nexzt runner
with bean bag. First team to finish takes the challenge.
3-Minute Gut Buster 25 crunches 25 reverse crunches 25 right crunches 25 right obliques 25 left crunches 25 left obliques 25 reverse crunches 25 opposite elbow, opposite knee 50 bicycles, controlled motion, extending legs out 50 side to sides, knees together, hands lie flat
Push Ups and Planks
COOLDOWN
Stretches
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -138-
Tammy CrowK4 Fitness, LLCwww.fullspeedgo.com Interval Workout
WORKOUT VII
WARM-UP
Warm-up and stretchWalk, jog, sprint. Walk 50 yds, jog 50 yds, advanced alternate 50 yds with jog and sprintGeneral stretch
Divide into 3 teams/squads
WORKOUT
Bodyweight Cardio and Intervals 15 jumping lunges Forward walking lunges Run-ups 30 sec 15 push ups – top Run-ups 30 sec 30 crunches – bottom Run-ups 30 sec Squat, pulse 3, shuffle 3 – go RIGHT Run-ups 30 sec Squat, pulse 3, shuffle 3 – go LEFT Run-ups 30 sec 30 crunches – bottom Sprint to top – 15 dips Sprint to bottom – 10 push ups Sprint to top – 15 dips Sprint to bottom Jog thru tires 10 mat push ups Jog thru tires – football jog while waiting 10 mat push ups Monster walk RIGHT Monster walk LEFT Sprint to top Do ABS
COOLDOWN
Stretches
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -139-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
No Butts About IT
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalEveryone will start at the same time but will go at their own pace, so you will have people doing different things at thesame time. Find a space that would be equal to 1/4 of a mile (such as a track at a school) and that is the size of yourtrack for the day. When the time is up, the session is over no matter where in the workout the participants are.
Walking LUNGES - for about 150 yardsSKIPPING the rest of the track back to the starting pointONE LEG GOOD MORNINGS - 20 on each side x 3SUMO SQUATS - for about 150 yardsRUNNING BACKWARDS the rest of the track back to the starting pointSTEP UP W/KNEE DRIVE(on curb) - 30 on each side x 3BACKWARD LUNGE -for about 150 yardsSIDE SHUFFLE the rest of the track back to the starting pointLATERAL LEG SWINGS - 40 on each side2 POINT KICKS - (high and low equals 1) 20 each side x 3WALKING SIDE SQUATS - for about 150 yardsRUN the rest of the track back to the starting pointSTEP DOWNS (on curb)- 20 on each side x 3
BUTTS AND ABS - 10 minutes
Butts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsBack leg pulse - leg straight,Leg pulse - leg bent up to sky
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesTouch toesScissor kick
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -140-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Burn it off boot camp style
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalKNEE TAPS- 2 minutes - 20 sec rest
BURPEES -2 minutes - 20 sec restJUMPING JACKS - 2 minutes - 20 sec rest
SKIPPING - 2 minutes - 1 minute restKNEE TAPS- 1 minute - 20 sec rest
BURPEES - 1 minute - 20 sec restJUMPING JACKS - 1 minute - 20 sec rest
SKIPPING - 1 minute - 20 sec restWALK 1/4 MILE LAP - this is to be done fast as they can but is a rest time as well
8 COUNT-1 minute - 20 sec restSQUAT JUMP - 1 minute - 20 sec rest
(Ab) LEG RAISES - 2 minutes - 20 sec rest8 COUNT-1 minute - 20 sec rest
MT. CLIMBERS - 1 minute - 2 minute restSPRINT 50 yards then WALK 50 yards x 6
MILITARY SIT UP (with a partner for 1 minutes each)= 2 minutesSCISSOR KICK - 1 minute
FLUTTER KICK -1 minuteRUN 1/4 LAP (if time allows)
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsInner thigh leg raiseOuter thigh leg raise
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesReverse crunchPull the rope
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -141-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Are YOU Up to the Challenge?
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalDIPS (from a curb) - 1 minute
BELLY ANGELS - 1 minute(Do this set 4 times in a row with a 20 second break in between each super-set)PUSH UPS (1. Standard, 2. Wide, 3. Narrow, 4. Staggered) - 1 minute
LEG RAISES - 1 minute(Do this set 4 times in a row with a 20 second break in between each super-set)
WALK FAST OR RUN 1/4 mile
ARM ROTATIONS - This set will be constant with NO ONE dropping their arms and each one is for 40 sec till done.SMALL ROTATIONS with arms out - forward then backwardsSMALL ROTATIONS with arms up - forward then backwardsSMALL ROTATIONS with arms in front - forward then backwardsHOLD ARMS OUT TO SIDE - palms facing up then palms facing downHOLD ARMS STRAIGHT UP - palms facing IN then palms facing OUTHOLD ARMS OUT IN FRONT - palms facing up then palms facing down
WALK FAST OR RUN 1/4 mile (if time allows)
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels awesome”and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsHold Hip BridgeHip Bridge up and down
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesElevated Bike CrunchStir the Pot
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -142-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Ring around the parkie…
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes total
This is a fun day where you will map out a little route. You will start in one spot and that is where you will also end up at the end.Give a break as needed. Have fun with this.
SKIP 50 yards Fast STEP UP 1 min x 3SKIP 50 yards JUMPING JACKS 1 minSKIP 50 yards WALL SIT or HOLD A SQUAT 1 minSKIP 50 yards PUSH UPS 1 minLUNGES 50 yards BURPEES 1 minWALK 50 yards STEP UPS 1 min x 3SKIP 50 yards DIPS 1 minSKIP 50 yards MT CLIMBERS 1 minWALK 50 yards SQUATS 1 minSKIP 50 yards LEG RAISES 1 minSKIP 50 yards LATERAL LEG SWINGS 1 min each sideSKIP 50 yards CALF RAISES 30 sec each sideLUNGES 50 yards
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsPlankBird Dog
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesUp and OversElevated Knee Tuck
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -143-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Ring around the parkie…
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes total
This is a fun day where you will map out a little route. You will start in one spot and that is where you will also end up at the end.Give a break as needed. Have fun with this.
SKIP 50 yards Fast STEP UP 1 min x 3SKIP 50 yards JUMPING JACKS 1 minSKIP 50 yards WALL SIT or HOLD A SQUAT 1 minSKIP 50 yards PUSH UPS 1 minLUNGES 50 yards BURPEES 1 minWALK 50 yards STEP UPS 1 min x 3SKIP 50 yards DIPS 1 minSKIP 50 yards MT CLIMBERS 1 minWALK 50 yards SQUATS 1 minSKIP 50 yards LEG RAISES 1 minSKIP 50 yards LATERAL LEG SWINGS 1 min each sideSKIP 50 yards CALF RAISES 30 sec each sideLUNGES 50 yards
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsPlankBird Dog
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesUp and OversElevated Knee Tuck
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -144-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Ring around the parkie…
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes total
This is a fun day where you will map out a little route. You will start in one spot and that is where you will also end up at the end.Give a break as needed. Have fun with this.
SKIP 50 yards Fast STEP UP 1 min x 3SKIP 50 yards JUMPING JACKS 1 minSKIP 50 yards WALL SIT or HOLD A SQUAT 1 minSKIP 50 yards PUSH UPS 1 minLUNGES 50 yards BURPEES 1 minWALK 50 yards STEP UPS 1 min x 3SKIP 50 yards DIPS 1 minSKIP 50 yards MT CLIMBERS 1 minWALK 50 yards SQUATS 1 minSKIP 50 yards LEG RAISES 1 minSKIP 50 yards LATERAL LEG SWINGS 1 min each sideSKIP 50 yards CALF RAISES 30 sec each sideLUNGES 50 yards
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsPlankBird Dog
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesUp and OversElevated Knee Tuck
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -145-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Ring around the parkie…
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes total
This is a fun day where you will map out a little route. You will start in one spot and that is where you will also end up at the end.Give a break as needed. Have fun with this.
SKIP 50 yards Fast STEP UP 1 min x 3SKIP 50 yards JUMPING JACKS 1 minSKIP 50 yards WALL SIT or HOLD A SQUAT 1 minSKIP 50 yards PUSH UPS 1 minLUNGES 50 yards BURPEES 1 minWALK 50 yards STEP UPS 1 min x 3SKIP 50 yards DIPS 1 minSKIP 50 yards MT CLIMBERS 1 minWALK 50 yards SQUATS 1 minSKIP 50 yards LEG RAISES 1 minSKIP 50 yards LATERAL LEG SWINGS 1 min each sideSKIP 50 yards CALF RAISES 30 sec each sideLUNGES 50 yards
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsPlankBird Dog
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesUp and OversElevated Knee Tuck
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -146-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Ring around the parkie…
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes total
This is a fun day where you will map out a little route. You will start in one spot and that is where you will also end up at the end.Give a break as needed. Have fun with this.
SKIP 50 yards Fast STEP UP 1 min x 3SKIP 50 yards JUMPING JACKS 1 minSKIP 50 yards WALL SIT or HOLD A SQUAT 1 minSKIP 50 yards PUSH UPS 1 minLUNGES 50 yards BURPEES 1 minWALK 50 yards STEP UPS 1 min x 3SKIP 50 yards DIPS 1 minSKIP 50 yards MT CLIMBERS 1 minWALK 50 yards SQUATS 1 minSKIP 50 yards LEG RAISES 1 minSKIP 50 yards LATERAL LEG SWINGS 1 min each sideSKIP 50 yards CALF RAISES 30 sec each sideLUNGES 50 yards
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsPlankBird Dog
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesUp and OversElevated Knee Tuck
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -147-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Circuit 4 life
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalEach set is for 1 minutes each exercise equaling 4 minutes and each set has a lower body, upper body, full body and midbody exercise. Take a 2 minute rest in-between each set but no rest during the set.
SQUATS HIP BRIDGE RAISES LUNGESSTD PUSH UPS WIDE PUSH UPS STAG. PUSH UPSMT. CLIMBERS HIGH KNEES BURPEESSIDE CRUNCHES BIKE CRUNCHES TOE TOUCHES(30 sec each side)
SQUAT JUMPS REACHING LUNGES BRIDGE - HOLDNARROW PUSH UPS PUSH UP TWIST PLANKSHUFFLE FAST FEET STAR JUMPLEG RAISES WALK IT OUT AB HOLDKICKS (30 sec each)
ARM ROTATIONSJUMPING JACKSKNEE TUCKS
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsBack leg pulse - leg straight, (while laying on tummy)Superman
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesReverse ab twistButterfly crunch
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -148-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Step it Up
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalEveryone will start at the same time but will go at their own pace, so you will have people doing different things at thesame time. You can do this on any steps or curb. Tell them to take a break as needed on their own. When the time isup, the session is over no matter where in the workout the participants are.
FAST STEP UP (hands behind your head, prisoner style) 60 count x 3CROSSOVER STEP FORWARD 30 each side x 3CROSSOVER STEP SIDEWAYS 30 each side x 3GROIN STEP (legs spread far apart, inner thigh) 30 each side x 31 LEG STEP DOWN 20 each side x 3JUMP UP ON STEP 60 count x 3
RUN/WALK for any remaining time
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsOne leg scissor kick (on your back) LOne leg scissor kick (on your back) R
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesAnkle TwistReach Through
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -149-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Boxing Babes
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes total
Everyone will do this workout together
JUMP ROPE - 1 minuteSQUAT PUNCHES- 1 minutePUSH UP W/CLAP - 1 minuteL-KICK 1 minuteR-KICK 1 minute
1 minute restSPEED BAG PUNCHES 1 minuteMT CLIMBERS 1 minuteMILITARY SIT UP w/punch 1 minute (each partner)CLEAN & PRESS w/water bottle 1 minute each sidePUSH UP W/TWIST 1 minute
1 minute restPUNCH SHUFFLE AROUND 1/4 mileSTEP UP (Rocky Run) 1 minute x 3SQUAT COMBO PUNCHES 1 minuteLATERAL LEG SWINGS 1 minute each sideMILITARY SIT UP (beat last #) 1 minute
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsOne leg Mt. Climber - LOne leg Mt. Climber - R
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesUp and OversKnee Tucks
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -150-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Core to the Bone, Boot Camp STyle
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalLUNGES - 50 yards - walk back & repeat 6 minutes
(do each of the core exercises for 1 minute each, no rest)PLANKLEG RAISESREVERSE CRUNCHBELLY BLASTER
1 to 2 minute restLOW SQUAT - 50 yards - walk back & repeat 6 minutes
(do each of the core exercises for 1 minute each, no rest)PLANK - KNEE IN & OUTBIKE CRUNCHALT. TOE TOUCHREACH TROUGH
1 to 2 minute restBACKWARD LUNGE - 50 yards - walk back & repeat 6 minutes
(do each of the core exercises for 1 minute each, no rest)SIDE CRUNCH - LSIDE CRUNCH - RFLUTTER KICKSCISSOR KICK
RUN/WALK 1/4 mile if time allows
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsMule kicksBird dogs
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesUp and OversKnee Tucks
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -151-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Cardio Mania
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalEveryone will start at the same time but will go at their own pace, so you will have people doing different things at thesame time. Find a space that would be equal to 1/4 of a mile (such as a track at a school) and that is the size of yourtrack for the day. When the time is up, the session is over no matter where in the workout the participants are.
WALK/RUN 1/4 mileFAST STEP UPS (on curb) - 60 count x 3WIND SPRINTS (mark out 3- 20 yard sections)SKIP 1/4 mileMT. CLIMBERS 40FAST STEP UPS (on curb) - 60 count x 3WIND SPRINTS (mark out 3- 10 yard sections)RUN BACKWARDS 1/4 mileBURPEES 20FAST STEP UPS (on curb) - 60 count x 3WIND SPRINTS (mark out 3- 10 yard sections)SHUFFLE 1/4 mileSTAR JUMPS 25FAST STEP UPS (on curb) - 60 count x 3WIND SPRINTS (mark out 3- 10 yard sections)SKIP BACKWARDS 1/4 mile
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsBack leg pulse - leg straight,Leg pulse - leg bent up to sky
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesTouch toesScissor kick
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -152-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Let’s Play Cards
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalBreak camp up into two to four teams of 3-4 people. Each team will get one deck of cards (without the 2’s). One persondraws card and performs exercise to the suit drawn and performs number of reps to the number on the card. Eachmember of the team does the same thing (draws their own card and performs their own exercise). Team who getsthrough the deck first wins!
(PUT THESE ON A SHEET OF PAPER FOR EACH TEAM TO HAVE)Hearts- Chin to KneesDiamonds- Step ups (each side)Clubs- Modified Pull up/Inverted RowSpades- Push upsJoker- 10 of each exerciseAce- 11 repsFace Cards- 10 reps3's- WILD- choose your exercise perform 15 reps
In round 2 add this stipulation: First Joker drawn automaticallydoubles all card values drawn afterward (5 becomes 10, kingbecomes 20 reps, etc) until the second Joker is drawn, then valuesreturn to normal.
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsBack leg pulse - leg straight,Leg pulse - leg bent up to sky
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesReverse crunchPull the rope
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -153-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Circuit Me Up
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes total
Split the group up into 3 or less per station. They will do each of the exercises in each station for 1 min each with a 1 or 2 minuterest after before moving on. Repeat the stations as time allows. (when the time is up you will stop the program)
8 COUNTS, SQUAT SWINGS, MT CLIMBERS
BIKE CRUNCH, SUPERMAN, KNEE TUCKS
LUNGES, SQUATS, SPRINTER LUNGES
PUSH UPS, MEDICINE BALL RAISE, BENT OVER BUTTERFLIES
SQUAT JUMPS, JUMPING JACKS, HIGH KNEES
WALK IT OUT, LEG RAISES, ALT TOE TOUCHES
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsHold hip bridgeHip bridge up and down
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesElevated bike crunchStir the pot
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -154-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Obstacle Course
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalThere are some many options for this. Have 2 rows of your course and split the group into teams. Show the group whatthey have to do in the course and at what point the next person can start. Have the rest of the group, while waiting fortheir turn and cheering the group on, do HIGH KNEE TAPS.
20 JUMPING JACKSRUN 10 YARDSHOP THROUGH LADDERRUN 10 YARDS3 - 6 HURDLE JUMPSRUN 10 YARDSJUMP SIDE TO SIDE OVER A LONG ROPE TO ENDRUN 10 YARDSLUNGES 50 YARDSRUN 10 YARDS20 DIPSRUN ALL THE WAY BACK TO STARTRepeat twice
BEAR CRAWL RACE
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsPlankBird Dog
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesUp and OversElevated Knee Tuck
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -155-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Warrior Games
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalSplit group into partners.
SQUAT PUNCHES (toward each other) 1 minutePUSH UPS W/CLAP (towards each other) 1 minuteMILITARY SIT UP 1 minuteRESISTANCE PULL FORWARD (w/towel around waist) 1/4 mile each partnerPOWER BOMB - W/ARMS 1 minutePOWER BOMB - W/LEGS 1 minuteSUMO SQUATS 50 yardsRESISTANCE PULL BACKWARD (w/towel around waist) 1/4 mile each2 POINT KICK - R 1 minute2 POINT KICK - L 1 minuteBEAR CRAWL 100 YARDS
TAG - (each group will be in a 3 ft area and they try to tag each other) 2 min
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsBack leg pulse - leg straight, (while laying on tummy)Superman
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesReverse ab twistButterfly crunch
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -156-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Agility Mama
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalSplit the group into pairs. You will have 5 stations and you will do each one for 6 minutes with a 2 minute breakafter each before they switch stations.
STATION 1 JUMP ROPE AROUND 1/4 mileSTATION 2 PARTNER ASSISTED RUNNING FORWARD 1/4 mileSTATION 3 AGILITY BALLSTATION 4 PARTNER ASSISTED RUNNING BACKWARDS 1/4 mileSTATION 5 LUNGES 50 yard, walk back and start again
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsOne leg scissor kick (on your back) LOne leg scissor kick (on your back) R
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesAnkle TwistReach Through
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -157-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
The Fit Deck
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalThis is a deck of cards that has upper body, lower body, mid body and full body workouts and 5 wild cards. You willshuffle the deck and you will do 7 cards at a time for 1 minute each and then take a 1 to 2 minute break. You will repeatthis process till your time runs out. This workout will fall into a different order every time you do it.
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsOne leg Mt. Climber - LOne leg Mt. Climber - R
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesUp and OversKnee Tucks
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -158-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Roll the Dice
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalTeams of 3-4 people• First person runs to opposite end of room/arena (or distance of about 30 feet) to roll their dice.• Numbers on dice correspond to exercise on the board.• Perform the exercise you rolled then sprint back to team and tagthe next person in line.• Each person performs the relay 3-4 times
Exercises1's- Lunge Jumps x 10 each leg2's- Prisoner Squats x 103's- FREEBIE4's- Burpees x 105's- Push Ups x106's- One lap around designated area about 1/10 mile
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsOne leg Scissor Kick - LOne leg Scissor Kick - R
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesUp and OversKnee Tucks
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -159-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Kettle Your Bell
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalSplit camp up into three to four teams (so you have at least two to a team)• On go, first person on each team sprints to kettlebell on other side of room/arena (or a distance of 20-30 feet)• Perform 15 kettlebell swings• Once finished lunge back to start position• Next person in line can begin their leg when teammate ahead of them begins to lunge back to start• Complete two to three rounds
If space is limited: first person sprints toward kettlebell then sprints back to team, sprints to kettlebell again thenperforms 20 jumping jacks, THEN grabs kettlebell to perform swings)
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsBack leg pulse - leg straight, (while laying on tummy)Superman
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesReverse ab twistButterfly crunch
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -160-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Kettle Bell mania
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalCamp is split up into three to four teams with one less kettlebell than there are teams set up on the opposite side ofthe room/arena (approx. 30-40 feet away)• On go first person from each team sprints to kettlebells• Last person to get to kettlebells must sprint to the end of the arena/room/designated distance (approx double 60-80
feet away double the distance)• People at kettlebells perform 10 swings and then sprint back to start• Event will run in heat format (equal start) rather than in relay format• Each person runs twice
If space is limited: first person sprints toward kettlebell then sprints back to team, sprints to kettlebell again thenperforms 20 jumping jacks, THEN grabs kettlebell to perform swings)
Odd person out must run down and back again, then perform 10 Burpees
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsPlankBird Dog
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesUp and OversElevated Knee Tuck
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -161-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Shuttle Run Mania
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes total• Split camp up into pairs or threes• On go first person in line runs 20 yards performs 10 Jumping Lunges• Runs back to start, then runs 40 yards performs 10 Jump Squats• Runs back to start, then runs 60 yards performs 10 Squats• Runs back to start and tags teammate to go.Repeat 3 times
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsBack leg pulse - leg straight, (while laying on tummy)Superman
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesReverse ab twistButterfly crunch
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -162-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Beat my Score
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalSplit camp into two teams• Each camper, on go tries to score as many points for their team as they can in 15 min.• Campers score points by performing an exercise and the reps assigned to that exercise• Each camper must do all exercises at least once• When you complete an exercise and its reps score a point under that exercise under your team on the white
oard (or piece of paper), continue to perform exercises until the time is up.
Dips x 15 repsPrisoner Squat x 12Burpees x 10Knee Tucks x 15Push ups x 15
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsInner thigh leg raiseOuter thigh leg raise
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesReverse crunchPull the rope
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -163-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Tag You’re It
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes total• In 20x20 space one person is designated as 'it', and maintains a raised hand throughout game.• The person who is it runs around tagging others, making them 'it' as well (also with their hands up) .• Each person has an exercise assigned to them (do this before workout on score sheet), the last one tagged
decides what exercise everyone will do. The reps are always 10.
Exercises:BurpeesPrisoner SquatsKnee TucksLunge JumpsDipsStep upsPush upsJump Squats(if more participants, repeat some exercises)
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsBack leg pulse - leg straight,Leg pulse - leg bent up to sky
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesTouch toesScissor kick
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -164-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Roll the Dice
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes total• In groups of two or three start the game by jogging 1-2 laps (distance of 1/10 mile or perform 40 Jumping Jacks);
each subsequent round will be started with a run (or Jumping Jacks)• Roll the Dice twice to determine exercises performed as a group• Each number on the dice corresponds to exercise on board• Score as many rounds as you can in 15 minutes (run and two exercises is one round)
1's- Push ups x 152's- Dips x 153's- Knee Tucks x 154's- Jump Squats x 155's- Burpees6's- Prisoner Squats x 15
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsMule kicksBird dogs
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesThe Alphabets
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -165-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Baseball boot Camp Style
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalSet up bases in a baseball diamond format around room/arena• Break camp up into two teams• Everyone lines up at home to start game• On go run to first base perform 10 Burpees• Run to second base perform 10 Sky and Ground Squats• Run to third base perform 10 Chin to Knees• Run home perform 10 Push ups then score a run for your team onthe white board
If space is limited, perform lunges when moving from base to base rather than runningScore as many runs as you can for your team in 10 minutes
Play for 15 min - break - do again
Alternative:A great way to increase the speed of this game is to make it into a relay.• Line up the two teams at home, on go first person on each team runs to first base and performs five Burpees
(all reps are now five).• Once the first person (or person ahead of the next) finishes reps at second base, next teammate starts.• Once finished rounding the bases, score a run for your team on the board.• Most points at the end wins.
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsOne leg Mt. Climber - LOne leg Mt. Climber - R
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesUp and OversKnee Tucks
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -166-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Bring It On Partner Day
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalPair up campers of equal or similar ability levels• For first minute one partner performs Burpees counting reps• The other partner performs Push Ups counting reps• After one minute compare scores and your partner tries to beat your score by switching exercises. The possibilities
are endless with this one. You can really use any two exercises together to create a partner competition
Dips SquatsKnee Tucks Bird Dogs
Good Mornings Walk it outLeg Raises Star Jumps
Mt Climbers Knee TapsBike Crunch Hip bridge raises
Jumping Jacks Squat jumpsWide Push Ups Toe touches
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsOne leg scissor kick (on your back) LOne leg scissor kick (on your back) R
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesAnkle TwistReach Through
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -167-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Partner Tag
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalTwo people are "it". They hold hands and chase the other participants. The person that they catch then joins the chainby linking hands. When another person is caught they can stay together or split 2 and 2 but they must split into evennumbers and can link together at will. This game is played until no one is left. The last two become "it" for the next game.
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
Back leg pulse - leg straight, (while laying on tummy)
Superman
Abs - You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Reverse ab twist
Butterfly crunch
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -168-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Capture the Cone
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes total
There are two equal teams.
Team 1 has one side of the playing field and Team 2 has the other side. Divide the playing field in half with cones.Keep the entire playing field to around 200 yards. Use 4 cones in a rectangle to mark off the boundary lines.By keeping the playing field to 200 yards or less, this will ensure that people don't wander off too far looking for orhiding the cone.
The teams are given a time period, 1 minute, to hide their cone in their part of the field. They can hide the cone behinda tree, up on a lower tree limb, behind a bench, or any type of stationary object. *Optional - During this period 1 or 2spies from each team can be sent out to see where the cone is hidden as well as 1 or 2 look-outs from the opposingteam to catch the spies. If the spies travel out over their side of the field they can be tagged by the look-outs and theymust go to "jail" and perform nonstop jumping jacks. "Jail" is a predetermined area off to the side of the playing field.When the instructor calls "1 minute" you simply try to get the other team's cone and return it to your side of the field.If you get tagged by the opponent on their territory you have to go to jail and do jumping jacks nonstop until the gameis over. The first team to capture the cone and bring it back to his or her side wins. In this version you have to capturethe cone, and bring it back safely to your side of the field. This game is a totally different game at night or early morning!.
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsPlankBird Dog
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesUp and OversElevated Knee Tuck
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -169-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
The Commando Workout
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalPushups 20 repetitions (reps) / Sit-ups 20 repsPushups 15 reps / Sit-ups 15 repsPushups 12 reps / Sit-ups 12 repsBody weight (B.W.) squats 1 minV-ups 30 seconds (sec) (This is a sit up where both the lower and upper body come off the ground to meet at a point above yourstomach)Alternate forward lunges 1 minute (min)V-ups 30 secBurpee's 30 secondsSide to side lungeSkip rope for one minuteB.W. squats 1 minuteV-ups 30 secLow position squat holds (5 second bottom holds)1 minute Mountain climbers 30 sec V-ups 30 secSide to side lunge 30 secSkip for one minutePushups 25 - Arm circles 30 sec forward than back Keep thumbs pointing down.Pushups 15 - Arm circles 30 sec forward than backPushups 10 - Arm circles 30 seconds forward and backSkip one minuteV-ups 30 secSquat JUMPS 30 secondsJumping jacks 1 min
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsHold Hip BridgeBridge Up and Down
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesElevated Bike CrunchStir the Pot
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -170-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
The Most Eggsellent Workout
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalYou will take 16 empty Easter eggs and fill each one with a different exercise.Lunges, side shuffle around track, run/sprint around track, skip around track, rocky run for 2 min, burpees 1 min, Mtclimbers 1 min, Bear crawl 2 min, etc..
I put the eggs in a camo bag and had one person pick each time. Everyone did whatever was on the paper for the time itsaid. Take the breaks as needed. Fun for all year long if you can find Camo eggs like I did.
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsBack leg pulse - leg straight,Leg pulse - leg bent up to sky
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesTouch toesScissor kick
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -171-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
How do you get to the other side?
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalI cone out about a 100 yard area. Depending on the size of the class, half can go on one side and half on the other orevery one can start on the same side. I have the first person pick from a small deck of cards that I have made up thathave different exercises on them that they have to do. The person will pick and I will ask “How do we get to the otherside?” I make them yell what they drew and everyone will do the exercise to the line and back. They do this 6 times andthen we go and do push ups for 1 min then rest for 2 min. Start again....
Exercises:Backward LungeSide ShuffleBack ShuffleLateral LungesSquatsForward LungeBear CrawlSumo WalkBackward SkipForward SkipFrankenstein Walk30 Jumping Jack and run to line
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsInner thigh leg raiseOuter thigh leg raise
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesReverse crunchPull the rope
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -172-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Run Like the Wind
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalThis is a great cardio day...it kicks butt, literally!!
I had them run 50 years and sprint 50 years continual for ½ mile. Then they will do sets of the following after every lapfor 1 min.
Push ups - then they run/sprintSit-ups - then they run/sprintJumping jacks - then they run/sprintLunges - then they run/sprintDps - then they run/sprint
Take the breaks as needed
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsInner thigh leg raiseOuter thigh leg raise
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesReverse crunchPull the rope
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -173-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
OW
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalThis workout hurts.....OW...have fun with it!
Side shuffle around track 1/4 milGood mornings 1 min each sideBurpees 1 minButterfly arms 1 minRun/Sprint on 1/4 trackSuicides - 2 min (this is starting from a lying down position on your back, coming up to a standing position withoutusing your hands and running our 20 yards, touching the ground and coming back to the lying down position)Walk it out - 1 minCrab walk - 1 min17's - 1 min (Run back and forth 20 yards as fast as you can and try for 17 laps)Dips - 1 minMt Climbers - 1 minPush ups - 1 minRock run - 1 minOn step or curb - jump up, jump down, jumping jack - 1 minJumping jacks - 1 minSquats - 10 single, 10 pulse, 10 single, 10 with hold, 10 single, 50 double time(if you still have time, one more run/sprint on track)
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsBird dog - 1 min each side
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesHalf ups - 1 min each side (from the position above, bend one leg and slightly lift the other. Come only halfway up on your crunch and back down.)
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
www.fitnessbootcampworkout.com -174-
Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Sports Conditioning Day
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalAgility drills - with rings or ladders*2 feet in each box, *Shuffle, *Karaoke, *Backpedal, *2 feet in 1 foot out
Interval Circuits*Burpees - 1 min, Belly blasters- 1 min, 8 counts - 1 min, Plank- 1 min, Mt climbers- 1 min
Step/Plyometrics*Side hops - 1min, Jump up/step down - 1min, fast feet - 1 min, lateral jumps -1min
Agility drills - with cones in 20 yard settings*Shuttle drills -1 min, run around cones - 1 min, shuffle drills - 1min, sprint-backpettle-sprint-run - 1min.
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsMule kicksBird dogs
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesThe AlphabetsElevated Knee Tuck
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
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Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Boot Camp Interval Training
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalEveryone will start on the same side.
#1 Sprint 20 yards, do 8 squats, sprint back do 8 push ups, then 7 etc...
#2 Fast feet (30 sec) sprint to end and skip back - 10 reg push up, 10 narrow push ups, 10 wide push up (x3)
#3 Suicide (from laying down position, come up without hands and run to other side), 10 jumping jacks, 10 squats,16 butterfly arms (x3)
#4 High knee run to other side, 10 jump squats, run backwards back, 12 lunges on each side (x3)
#5 Side shuffle across, 10 star jumpers, shuffle back, 10 start jumpers (x3)
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsOne leg Mt. Climber - LOne leg Mt. Climber - R
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesUp and OversKnee Tucks
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
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Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Super 20 Circuit
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes totalGoal of class ~ Speed through each station doing 20 reps of each exercise! Try to get through the mini circuit as manytimes as you can successfully completing 20 reps at each station! Make sure to stay in order!Stations:
1) Jumping jacks (can use a modified jack)
2) Run laps around aerobic room
3) Squat jumps
4) Alternate kicks (advance this by adding a hop)
5) Knee ups (advance this by doing high knees)
6) Push ups
7) Jump ups on bench (modify by stepping up)
8) Jump rope (20 jumps)
9) Alternate punch the sky (modify by punching out in front of you)
10) Burpees
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feelsawesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsOne leg scissor kick (on your back) LOne leg scissor kick (on your back) R
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesAnkle TwistReach Through
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
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Tracey RodriguezLadies Fitness Boot Campwww.ladiesfitnessbootcamp.com Bodyweight Workout
Boot Camp Super 4 Set
WARM-UP
10 Minutes
WORKOUT
The Theme of the Day Workout – 50 minutes total
Set 1: 12 minutesA. 4 corners: Back pedal, shuffle in low squat, karaoke, sprint-5 minutes; 25 squats. One side of the room is back pedal, one sideshuffle in low squat, one side karaoke, and one of the longest side is sprint. Just designate which wall is which and keep it going for 5minutes!B. Butterfly arms-1 minute
Repeat both sections.
Set 2: 12 minutesA. Indian Runs. 2 laps with band-forward and back.-2xIndian Run: Have everyone line up in a straight line. Have them run around the perimeter of the room. The last personin line sprints until they get to the front of the line. They slow back down to the pace of the group, and the next person who is at the endnow sprints. After 4 minutes of this, I had them put a band around their ankles and do 2 lunge typelaps across the room.B. Shoulders: Push ups-1 minute.
Repeat both sections.
Set 3: 10 minutesA. Partner 1: lunges off the bench. Partner 2: over-the-top drill: hold weighted ball over-head. Lunge forward, leaning with upper torso inthe direction of step. Lean right/left not forward/back.-2x eachB. Triceps: narrow push ups.
Repeat both sections.
Set 4: 7 minutesA. 10 by 10 squats: 10 sets of 10 squats. Hold tenth one of each set for 10 seconds.B. Wide push ups-1 minute.
Repeat both sections.
BUTTS AND ABS - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels awesome” andthey will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrantsBack leg pulse - leg straight, (while laying on tummy)Superman
Abs - You will do each of these for 1 minute each“My Favorite” Over head toe touchesReverse ab twistButterfly crunch
COOLDOWN
Cooldown and mental workout
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
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Contributing Authors
Beth Middlekauff .............................................................................................................................................................. Page 119Blair Hartley ........................................................................................................................................................................Page 30Cary Holder ..........................................................................................................................................................................Page 10Charles Herring ...................................................................................................................................................................Page 43Daniel Remon ......................................................................................................................................................................Page 70Dave Soucy ...........................................................................................................................................................................Page 12Della Suggs ............................................................................................................................................................................Page 98Denise Wallbillich ................................................................................................................................................................Page 61Diane Schullstrom ............................................................................................................................................................ Page 126Emily Knudson ......................................................................................................................................................................Page 67Georgette Pann .............................................................................................................................................. Pages 48, 93, 103Greg leFever .........................................................................................................................................................................Page 74Jenn Glatt ...............................................................................................................................................................................Page 34Kathi Rogers ..........................................................................................................................................................................Page 77Katie Page ......................................................................................................................................................................... Page 113Kevin Oliver ..........................................................................................................................................................................Page 52Kim Ford ................................................................................................................................................................................Page 41Kristen Cincotti ....................................................................................................................................................................Page 24Maggie Ayre ..........................................................................................................................................................................Page 83Michele Daish ....................................................................................................................................................................Page 18Mike Martin ...........................................................................................................................................................................Page 14Mike Worden .......................................................................................................................................................................Page 58Mimi Fackler ..........................................................................................................................................................................Page 20Mindy Jagger .......................................................................................................................................................................... Page 8Nicole Gunning ....................................................................................................................................................................Page 45Paula Dunwoody .................................................................................................................................................................Page 22Phil Henri ...............................................................................................................................................................................Page 54Rafael Moret .........................................................................................................................................................................Page 64Rob & Shannon Yontz .................................................................................................................................................. Page 108Robert Belley .......................................................................................................................................................................... Page 6Ron Smith ..............................................................................................................................................................................Page 37Susan Schilling ......................................................................................................................................................................Page 28Tammy Crow .................................................................................................................................................................... Page 132Tammy Greear ....................................................................................................................................................................Page 89Terri Stuart ......................................................................................................................................................................... Page 780Timmy Taliman ....................................................................................................................................................................Page 39Tonya Nelson .......................................................................................................................................................................Page 16Tracey Rodriguez ............................................................................................................................................................. Page 139Tracie McAllister ..................................................................................................................................................................Page 26
SURE RESULTS:THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
SURE RESULTS: THE ULTIMATE BOOK OF BOOT CAMP WORKOUTS
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Copyright © by Georgette Pann, Tracey Rodriguez & Beth Middlekauff.All rights reserved
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