Thursday Boot Camp Workout

Warm up -

10 side to side lunges no weight(10 each side)
Alternating arm swings with DBs 10 each side
Standing Pec Dec with DBs 10 reps

Repeat above 3 times - 10 reps first two sets and 15 last set.

4 minutes Tabata style cardio - 20 second sprint followed by 10 second rest. Repeat 8 rounds to complete 4 minutes.

Eight 8 count body builders - jump back to plank/pushup/pop feet out and back in/pop feet to hands/stand and jump.
SS 8 each side side planks with a leg lift.
TS 8 each side reverse lunge into knee up.

Repeat 3 times....last set with 10 reps.

10 elevated supine bar pull ups
10 SS tricep bench dips
10 TS plank position knee drive to elbow (10 each side)

repeat 3 times last set is 15 reps.

8 each side feet on bench plank hold with a leg lift.
SS 8 each side supine single leg extension.
TS 8 each side single leg push ups.

repeat 3 times last set is 10 reps.

Repeat above Tabata protocol sprinting for end.

Today's Cardio :P

Here's my cardio for the day. Lather, rinse, repeat......

Treadmill: 60 minutes or you can head outside & do this workout

For this workout you will alternating between walking and running for a challenging HEART Rate workout – meaning you will be in and out of your anaerobic threshold zone.

Begin walking at a brisk pace, 3% incline. Walk for 3 minutes, then decrease incline to 0% & increase your speed to RUN for 1 minute, then decrease speed & jog for 1 minute.

Next, go back to the brisk walking pace, but increase the incline by 1%. (You will always walk with an incline but the run will be @ 0% incline for this workout). You’ll follow the minutes/pace below:

Time/Speed/Incline

0-3/Walk/3%

3-4/RUN/0

4-5/Jog/0

5-8/Walk/4%

8-9/RUN /0

9-10/Jog/0

10-11/RUN/0

11-14/Walk/5%

14-15/RUN/0

15-16/SPRINT/0

16-17/Jog/0

17-20/Walk/6%

20-21/RUN/0

21-22/SPRINT/0

22-23/RUN/0

23-26/Walk/7%

26-27/SPRINT/0

27-28 /RUN/0

28-30/Walk/3%

30-45/Walk/8%

45-48/Walk/3%

48-49/RUN/0

49-50/Jog/0

50-53/Walk/4%

53-54/RUN /0

54-55/Jog/0

55-56/RUN/0

56-59/Walk/5%

59-60/Walk/0%

Cardio 2

Booty Boot Camp: Approximate 60 minutes

*You can do this session at home or in the gym.

5 minute warm up w/the jump rope

Then do each of the following as quickly as possible:

10 burpies

10 pop squats

20 mountain climbers

20 crunches

50 skips on the jump rope

- Rest for 60 seconds (make sure you are set up for the next set of exercises)

20 bear crawls

20 spider walks

10 push-ups

20 reverse spider walks

50 skips on the Jump Rope

- Rest for 60 seconds (make sure you are set up to start the RUN at the end of the 60 second rest)

3 minute run on the treadmill (as fast as you can go for the 3 minutes!)

Walk for 2 minutes.

Now, go back to the beginning of the workout (starting with the burpies) and REPEAT! Keep doing this until you have reached 60 minutes.

Tuesday-Thursday

At some point during each of these days do the following:

4 sets of 30 abs

15 push-ups

10 step-ups on bench (10 starting on right foot, 10 starting on left foot)

20 jump lunges (10 each leg)

30 toe taps

Workout for F.L.Y. small group training

Here is the workout that I have in store for the first session. It is a different kind of weight training routine than what I usually do....and it may look very innocent....give it a try and you will see what I am talking about!

Start with a 5/10 minute easy warm up on a spin bike.

Single leg hamstring curls with low weight - 20 reps each leg pumping quick.
Back extensions with toes pointed out and a 25 lb plate. 15 reps

Leg press focusing on glutes....push thru heels - use low weight and pump quick - 20 reps

Stiff leg BB dead lift - low weight - 15 reps squeeze glutes at the top.

Smith machine squat - wider stance - toes foward - low weight - 15 reps squeeze glutes at the top.

Single reverse lunges off a step with 4 risers on each side - 30 lb BB on shoulders - 10 reps each side

Knee ups on same step from reverse lunge with same BB - 5 reps each side

Single leg press on sled - pump fast - low weight - 20 reps each leg.

Bench curtsy step downs with 30 lb BB on shoulders - 10 each side.

Bulgarian lunges - rear leg on bench behind you - 10 lb DB's - 3 sets of 10 each leg - back to back no resting between sets.

Circuit - 3 times thru

Plie squat pumps with 35 lb DB for 30 seconds

Jump lunges 30 seconds

Up and over bench hops with medicine ball slam - 30 seconds

Repeat all above exercises with no rest in between....and continue to circuit to repeat thru 3 times with out rest.

Finish with a 10 minute cool down of easy spinning on the spin bike.