Boot Camp workouts for week #3

Workout Of The Day

Aug 15

Coppell Boot Camp – Workouts for week #3

See the email with the link to the workouts for Monday, Wednesday, Friday and Saturday.
This blog will only have our off-day cardio information

Make sure you take 6-10 minutes to do dynamic stretching (like what we do at the beginning of each boot camp) before starting your cardio workouts . Make sure you take 6-10 minutes to do static stretching at the end of each workout. For all workouts shoot for at least 30 minutes. Go as long as 45 minutes.
Feel free to get some core exercises (from the Get You In Shape Workout Workbook)

Monday Boot Camp #8 – Wallballs, Speed ropes, pushups, jump ups, burpees, and more- see email

Tuesday- Choose between one of the 3 below.

1.Chaney’s tip (Click Here for Water Cardio workout) and exercise in the water for at least 30 minutes

2. Do this if you are planning on going to all Boot Camp workouts this week
(if you missed a boot camp or are going to miss – do the water cardio or the last suggested cardio)
hold in bottom of Sqaut for 2-4 min (Click Here for video)
30 – 45 minutes of cardio in Zone 1 or slow  level.
Zone 1 = your slow pace which just means your heart rate stays at a level pace and does not increase too high.
You should be able to carry on a conversation in Zone 1 or slow zone.
8-10 Min cool down stretching

3. 5-10 Minute warm-up. Get 5 Minutes of Pillar Bridges in. Have a clock and hold in pillar bridge until you need to rest. If you stop at 1 minute, the next time you start back again, it starts at 1 minute. You just keep adding it up until you have 5 total minutes.
Cardio– 3 Minutes in Medium, 2 minutes in slow for 30-45 minutes
8-10 Min cool down stretching

Wednesday Boot Camp #9

Thursday (off day cardio)
Get 30-45 minutes in at a slow pace (if you are just walking, you want to walk the whole time at a fast pace)

Friday boot camp workout #10

Saturday- Boot Camp #11
7am or 8am –
This will also be Boot Camp 4 Backpack day if you want to participate.  Event information and sign up is at bootcamp4packpacks.com