Circuit - Via Bootcampideas

Session 13

Saturday October 6, 2012 7:30 AM

bootcampideas.com

Complete each circuit for 90 seconds

1. Weighted ab twists (up 1/2 way and twist with med ball at chest)

2. Jump rope

3. DB Weighted squat punches

4. Run either laps or stairs

5. DB Bent Over Row

6. Burpees

7. Push ups (regular or walking)

8. Boxer’s feet (with light weights in hand have participants shadow box staying light on their feet)

Abs

Planks

Ab Slide - knee tuck or pike

walk out

Here are some Options

Session 13

Wednesday October 13, 2012 5:30 AM

Warm up
inch worms
high knee walking stretch
Stretch

For the following workout you will set your gymboss or a timer for 20 sets of 1 minute circuit.  There are 3 Options with this work out.  You will stick with that option the entire 20 minutes of the workout.  The intent is to complete the designated exercises in 1 minute for the option that you selected.  If by chance you do not get all of the exercises completed in the minute, you can rest and catch up the following minute.  If you complete all of the exercises in less than a minute, you have the remaining time to rest.

Option 1 - you complete the following exercises every minute.  
5 push ups, 5 full sit ups, 5 squats

Option 2 - you are increasing exercises every 5 minutes
1st 5 min 5 push ups, 5 full sit ups, 5 squats
2nd 5 mn 10 push ups, 5 full sit ups, 5 squats
3rd 5 min 10 push ups, 10 full sit ups, 5 squats
4th 5 min 10 push ups, 10 full sit ups, 10 squats

Option 3 - 
add 5 burpees to option 2

Tubes
*5 lbs Trapezius - 15
Cobra Back Extensions - 15
lateral tube walk - 15 each
Straight Arm plank to side - 3 sets of holding 5 secondes

Abs - Ball or DB
overhead weighted sit up with twist
5 lb plank with tricep kick back
5 lb plank with curl

Burn some legs and play with some balls

Session 13

Monday October 1, 2012 5:30 AM

Shape.com

Warm-up
Strecth

Leg burnout
50 squats
50 alternating forward lunges
50 jump squats
50 jumping lunges
REPEAT

Exercise Ball Challenge
DB Chest Press 15
DB Fly 15
DB Skull Crushers 15

lie on floor
Hip Raise - 15
Leg Curl - 15

Feet on ball
Push up - 15
Jack knife - 15

Hold Ball
squats - 25
sumo squats - 25

Repeat twice

ABS
Jump rope 30 seconds before each exercise
Alternating Leg V-ups 30 seconds
Plank with knee to elbow - 30 seconds
Pilates 100 - 10 breaths in 10 out
Bicycle - 30 seconds
Side Plank with leg lift - 10 each side

Indoor Obstacle Course

Session 12

September 29, 2012 7:30 AM

Warm-up
Stretch

Obstacle Course
1 Run Lap
2 45 sled push 1/2 court and back
3 Shuffle side to side burpee at each cones length of gym
4 Army crawl under tubes
5 10 Burpees
6 Tri-cep Dips
7 walking lunges length of gym
8 Plank ladder walking pushups
9 One/two legged hop overs 5 each leg
10 Prone pull downs 15
11 Med ball jump squat press 15

ABS
Basketball plank
basketball plank knees up to the side
side to side touches

Hodge Podge

Session 12

Wednesday September 26, 2012 5:30 (Happy Birthday Dad)

Warm up 
Stretch

Warm up Circuit.
Do each exercise for 30 seconds, complete 2 rounds.
*Prisoner squat
*Inchworm
*Duck unders
*Bird dog
*Band pulls

DB/BW Superset
Do the following supersets 3 times, 
1. Split squat 1 1/2 Rep - 30 sec each leg
2. 1 arm db shoulder press  - 30 sec each side

1. DB row - 30 sec each leg
2. Triple Stop Push ups (pause 2)

3 times thru, 30 sec each, 1 minute rest
*1. Lunge Jumps
*2. Push ups
*3. Bear Crawl
*4. Swing lunge - right (forward and backward)
*5. Swing lunge - left (forward and backward)
*6. Cross body mountain climbers
*7. shuttle run

Abs
Wall walks/plank walks
Dumbbell ab crunch
Plank move db side to side

Running Laps and then some....

Session 12

Monday September 24, 2012 5:30 AM

Warm Up

Stretch

We do this work out in a gym but it can be done by setting cones up about 20 to 30 meters apart.  

I use the gymboss for this workout and I set it for 5 minutes/1 minute and 5 rounds.  You will do the following exercises for 5 minute and hold the plank for 1 minute.  

Run/Jog/Walk to first corner/cone - 10 Burpees

Run/Jog/Walk to 2nd corner/cone - 10 Star Jumps

Run/Jog/Walk to 3rd corner/cone - 10 V-Ups

Bear Crawl Home - 10 Push Ups

Every 5 minutes do the plank for 5 minutes

 

5 Rounds

Relay Runs

Circle the group up.  Depending on how big the group is you can either run around the cones, the circle of people or 10 to 30 meters out and back.  While 1 person is running, the other group is doing the following exercises as soon as the first person gets back from the run the second person goes and so on until everyone has completed the run.  Everyone has to complete the Run before you move to the next exercise.

*Plank

*Squats

*Push Ups

*Lunges

ABS

Plank Needle - 20

Side Plank leg lifts - 10