• Enter your email address to subscribe to get my daily ramblings sent directly to your inbox :)

    Join 113 other followers

  • Like Greek Yogurt & Apple Slices on Facebook!

  • Follow Me on Twitter!

    Error: Twitter did not respond. Please wait a few minutes and refresh this page.

  • July 2014
    M T W T F S S
    « Feb    
     123456
    78910111213
    14151617181920
    21222324252627
    28293031  

Bootcamp Workouts

My favorite style of workouts are bootcamp style. Not only do they keep my heart rate up the entire time, but they also work your entire body!

I typically try to do at least 2-3 bootcamp style workouts a week- and then focus on specific muscle groups (legs, bi’s/ tri’s, back/ chest/ shoulders, etc.)  on the other days.

Here are some of my favorite bootcamp workouts! I will continue to add to these whenever I think of new ones :)

Here is my absolute favorite one: (well, for now at least ;) )

5 minute warm- up (I typically jog @ 6.0 on the treadmill)
5 min. intense cardio- 1 min. @ 6.5, 30 sec. @ 9.0 repeat for 5 min.
30 Walking Lunges
1 minute plank hold
30 sec. right side plank hold
30 sec. left side plank hold
20 plie jumps
5 min. intense cardio- 1 min. @ 6.5, 30 sec. @ 9.0 repeat for 5 min.
15 straight leg deadlifts (with weight- choose a heavy weight)
20 squats
25 Bosu ball crunches pulling weight behind head**
15 each leg- Glute lifts on stability ball
5 min. intense cardio- 1 min. @ 6.5, 30 sec. @ 9.0 repeat for 5 min.
30 Walking Lunges
15 Fire hydrants- each leg
15 Fire hydrants with kick out- each leg
15 Rockstar Jumps
25 Bosu ball crunches pulling weight behind head**
5 min. intense cardio- 1 min. @ 6.5, 30 sec. @ 9.0 repeat for 5 min.
20 Frog Lifts on Stability ball (for your butt)
15 Stability ball hamstring curls
15 burpees with a jump at the end of each
15 (each leg) weighted donkey kicks
25 Bosu ball crunches pulling weight behind head**
30 second wall squat hold (I use the stability ball behind my back)
25 (each side) bicycle crunches
25 bench tuck crunches

**For the bosu ball crunches, I lay on a Bosu ball on my back & then use the V-rope on the cable machine & pull the weight behind my head. Hopefully that makes sense.
(<– like that! Sorry, that’s the best picture I could find!)

Plyometrics full body routine:
10 jumping lunges- each leg
25 jumping jacks
15 jump squats
20 butt kicks- each leg
10 reverse sit ups
10 X-crunches- each side
15 bench tuck crunches
15 tricep dips (on floor)
10 push ups
10 one- legged hip lifts- each side

Oxygen Magazine Bootcamp Circut
I got the beginning of this workout from my latest Oxygen magazine- May 2011, the rest of the moves I just added in myself. Most of the exercises involve weights- so just pick a weight that you are comfortable with! You can repeat this as many times as you would like- I usually do it twice- it will get you huffing & puffing!! :)

Exercise Reps
Staggered Push-up 15 each arm
Chest Press to Skullcrusher 15
Jump squats with step 30 seconds
Lunge with Torso Rotation 15 each leg
Cross body hammer curls 15 each arm
Jump squats with step 1 minute
Plie Squat with Calf Raise 15
External Band Rotation  
Jump squats with step 30 seconds
Plank Hold 1 minute
Run for 5 minutes- 6.5- 7.5 speed  
Burpies with Jump at the End 10
Walking Lunges with Lift  20 each leg
Bicep Curls 15 each arm
Bench Dips 15
Weighted Bosu Ball crunches 40
Bicycle Crunches 50
Run for 5 minutes- 6.5- 7.5 speed  
Leave a comment

3 Comments

  1. purplecomet27

     /  May 10, 2011

    What do you suggest a warm-up and intense cardio entail for someone who has a bad knee and can’t do anything above 4.0 on the treadmill?

    Reply
  1. How to Enjoy Weight Lifting « Greek Yogurt & Apple Slices

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Follow

Get every new post delivered to your Inbox.

Join 113 other followers

%d bloggers like this: