Coppell Fitness Boot Camp Workouts for June wk#3

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Jun 09

Coppell’s Get You In Shape’s Fitness Workouts

Remember to always warm up and cool down. You can add some core work in the off-day cardio. We suggest you try getting in some extra mobility, flexibility and core work everyday. You will benefit just by doing the 5 exercises we have put on the ab page of the Get You In Shape Program.
If you want other options: 1. Go back to previous weeks on this blog 2. Use the GYIS Workout Workbook from our members only site. 3. Pick a workout from our traveling workout blog here.

Monday – GYIS Fitness Session #7

Tuesday –5-10 Minutes of warm up and Core exercises.

Advocare Workout Series – Shred 1

If in Gym –
5 minutes slow, 1 cardio equipment then 5 minutes of:
20 Seconds 100% effort with 40 seconds of slow or 50% effort
Rest for 3 Minutes (STOP).
5 minutes slow on another cardio equipment then 5 minutes of:
20 Seconds 100% effort with 40 seconds of slow or 50% effort
Rest 3 Minutes (Stop).
10 Minutes at medium pace on another cardio machine.
If outside
5-10 minutes of warm up, 5 min Core exercises,
5 minutes in slow/medium pace
20 minutes of Hill Sprints or going at your hard pace
20-30 second Sprints (or hard pace) walk back to start (so your rest should be 60-120 seconds between)

If in Home -5-10 minutes of warm up and Core exercises.
1 min. Frog Jumps – Bend hips down and try to touch the ground with your fingers (keeping core tight), jump forward while bringing hips and arms up. Land and bring hips and arms back down before jumping backward and bring hips and arms back up again. Step forward and backward as an alternative to jumping
Rest for 30-60 sec
1 min. Cliff Climbers – high knee raises along with raising hands in the air. You can do this walking fast or jogging/running. Try bringing knees high every time and reaching high.
Rest for 30-60 sec
Repeat 2 exercises for 30 minutes
Remember to spent extra time on mobility, flexibility, and core work on the off-days.

Wednesday – GYIS Fitness Session #8

Thursday – If you are working out every day this week, this should be a stretching and short cardio recovery day to help get the blood flowing and keep the heart rate up.
10 minutes of warm up
5 min Core exercises
20-30 minutes at Slow Pace
10-15 minute COOL DOWN – Work on mobility/flexibility exercises.

Advocare Workout Series – Shred 2
Remember to spent extra time on mobility, flexibility, and core work on the off-days.

Friday -GYIS Fitness Session #9

Saturday – GYIS Fitness Session #10 7am or 8am.

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