Fitness Blender
shoulder rolls
arm cross swing
boxer shuffle
high knee pull up
full arm circle squat
4 torso twist with knee up
jumping jackes
butt kickers
obliques 50/10
circle crunch -right,center, left down - rev
back bow cross overs
T stablization reach thrus
switch sides
leg drop to crunch
high plank knee circles - circle in out then switch legs
alt leg v up
knee tuck crunches
figure 4 leg lifts alt cross over leg
crunch pulses
20/10 aa bb, aa bb
box shuffle
switchfoot kicks - rev lunge, jump switch kick
squat jumps
lateral hop jumps - jump left, jump center big hop, jump right, jump center big hop
burpee with squat hold 2
single foot lunge jumps - single leg jump,lunge back right leg then left leg
4 high knees 2 jack steps
2 plank jacks knee tuck
jack knife get ups
lateral jumps - skaters
3 squat jacks + jump
Wall jumps - rt then left
static runners - rt then left lift knee forward and backward
Roundabout pushups
3 heal taps and leg raises plank jumps heal taps
fly jacks
burpees
Warm up
Stretch
Shape - 7 moves for scuplted buns
Run Loop
Bands
booty skate with flat band 20
split squat with rev lift 20 each
dead lift with band around feet and lift 20
side plank band around knees raise hip and knee 20 each
lay flat on back band around foot bend and straighten 20 each
resisted bridge 20
- I didn't really care for this workout, we used the tubes instead of the bands and I wonder if that would have made a difference. We couldn't get the tubes to stay in place, it was difficult to get the tubes to a good resistance for everyone.
20 Reps of each
renagade rows
lat squeeze
w raise
un even push ups
tri dip
5 min Core Challenge - 30 sec
Elbow Plank
right side elbow plank
left side elbow plank
up-down plank
plank with leg lifts
right side plank
left side plank
plank
advanced bridge
super man
Warm Up
Stretch
Shape - Crossfit at home work out
Run Loop
16 reps
single arm snatch
bear crawl 30
dumbbell swing
overhead forward alt lunge switch arms 1/2 thru
sumo squat high pull
box jumps
L stand hold for 30 sec
ABS
Warm Up
Stretch
Warrior Workout of the day, I don't remember what day that I got this.
Run .6 miles
50 burpees
50 bicycle kicks
50 push-ups
50 jumping lunges
50 tuck jumps
25 pull-ups
50 V ups
Run .6 Miles
Round 1 - 10 Get Ups (Stand up, sit down with no hands)
Round 2 - Round 1 & 20 Alternating Reverse Lunges w/dumbbell shoulder presses
Round 3 - Round 2 & Dumbbell Squats
Round 4 - Round 3 & 10 Burpees
Round 5 - Round 4 & 20 Alternating Toe Touches (Ab exercise, lay on back legs
straight up)
Round 6 - Round 5 & 2 laps
Now complete the exercises in reverse order.
Round 6 - 2 laps
Round 2 - Round 1 & 20 Alternating Toe Touches
Round 3 - Round 2 & 10 Burpees
Round 4 - Round 3 & Dumbbell Squats
Round 5 - Round 4 & 20 Alternating Reverse Lunges w/dumbbell shoulder press
Round 6 - Round 5 & 10 Get Ups
Bootcampideas
Sit up the following stations in a circle. Everyone starts by rolling one die and then count the number of spaces on the die. Continue the workout for 15 to 20 minutes, then take a break. When you start up again you can switch the direction continue for an additional 15 to 20 minutes.
For an added competition, you can have each of the bootcampers count the # of times they made it around the circle or the first person to get to all of the exercises first.
1. Prone Row x20
2. Band OH Squats x20 – hold band overhead
3. T-Push Ups x20
4. Prone Eagles x10, Coffin Sit Ups (partner hold legs) x10
5. Rope Slams (partner hold other end of rope) x20 each and push ups 20
6. Jump Lunges x20 immediately followed by Walking Lunges x20
7. Burpees 15
8. 10m Shuttle x10 (5x up and back)
