Fitness Coppell – Workouts for Jan Boot Camp Week #4


Jan 23

Remember to always warm up and cool down. You can also add some core work in the off-day cardio to get more time in.

Monday – Boot Camp #12

Tuesday –

30 second jumping jacks
30 Rest/walk in place
30 Seconds cliff climbers (knee raises and arms raises at the same time)
30 Sec Rest/walk in place
30 Sec Jump Squats (quick jumps or on toes)
30 Sec Rest/walk in place
30 seconds knee pumps
30 Sec rest/walk in place
30 Sec other side knee pumps
30 Sec Rest/walk
Repeat for 30 minutes

Outside or in a gym
20 Second bursts (fast pace or sprint) 40 Seconds slow (walk or rest)
Repeat for 30 minutes

Wednesday – Boot Camp #13


If in a gym Gym – 5-10 Minutes of warm up and Core exercises. 5 Minutes at Medium pace on 1 cardio equipment. Rest for 2 Minutes (STOP). 5 Minutes on another cardio machine at fast pace. Rest 3 Minutes (Stop). 10 Minutes at slow-medium pace on another cardio machine.
If outside – 2 min slow, 2 min medium, 1 min FAST- repeat for at least 30 minutes – shoot for 45 min
If in Home -5-10 Minutes of warm up and Core exercises.
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 30-60 sec
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
Repeat 2 exercises for 30 minutes

Friday – Boot Camp #14  Last Day Measurements

Saturday – Cardio on your own 30-45  in slow-medium zone