Boot Camp Workouts for Week #1 September Boot Camp
Remember to check your email for the link to the Boot Camp workouts if you are wanting to know what the WOD is.
Monday
Individual WOD
1. Wall Balls 2. Push Ups 3. Jump Ups 4. Speed Ropes
Tuesday 8-10 Warmup with some core exercises
Interval Training click to read what interval training is.
1 Min slow, 1 min medium, 1 min fast
If inside can do
1 Min Jumping Jacks Rest 1 min
1 Min Run in Place Rest 1 Min
1 Min Cliff Climber (standing up, being 1 knee to chest and reach to ceiling/sky, and alternate- can walk fast, jog, or run. Rest 1 min
Repeat for 30-45 minutes
Wednesday – Boot Camp
Thursday –
If in 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 – 1 Minute at your Slow
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 riasing 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
If you are looking to boost your results, you may want to add some time to your cardio but know that most of your results will be what you are eating and your nutrition.
Friday – WOD Tabata Total
Saturday – 30-45 minutes of Cardio
