Coppell Personal Trainer Workouts for Sept. wk #3

Coppell’s Get You In Shape Fitness Boot Camp 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 core exercises every day. You will benefit just by doing the 5 exercises we have put on the ab page […]

Coppell Personal Trainer Workouts for Sept. wk #3

Coppell’s Get You In Shape Fitness Boot Camp 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 core exercises every day. You will benefit just by doing the 5 exercises we have put on the ab page of the Get You In Shape Program.

Monday – Boot Camp #8

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

Pool workout from Tip of the week
Take a lap by swimming, walking or running around pool in between each exercise; add
High Knees, Butt Kicks, Jumping Jacks, Front to Back, and Side to Side movement for extra impact.
Core exercises – Knee raises, adding a twist

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

Wednesday – Boot Camp #9

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
30 minutes at Slow Pace
10-15 minute COOL DOWN – Work on mobility/flexibility exercises.

Friday -Boot Camp #10

Saturday – Boot Camp Workout #11 7am or 8am

Posted by

Share

Leave a Reply

Your email address will not be published. Required fields are marked *

GET YOU IN SHAPE ON ABC