Coppell Fitness Camp – Workouts Week #3

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 #8

Tuesday – 5-8 min warm up
5 – 8 min core work from GYIS Program core page – 1 min each of Pillar Bridges. side pillar, heel taps, slow and Fast bicycles
Interval Training click to read what interval training is.

Cardio Station #1
30 seconds on 30 seconds rest
30 second 4 Squares (4 lines and jump into another square each jump)
30 Rest/walk in place
30 Seconds cliff climbers (high knees as you reach up to the sky (ceiling). Can be done running or walking in place fast)
30 Sec Rest/walk in place
30 Sec Jump Squats (quick jumps )
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

Cardio Station #2
30 sec   Left Leg Lunge kick (– Elbows up and in (blocking face ) and abs tight. Step back lean in your front hip and bring knee up and kick)
30 Rest/walk in place
30 Sec  Right Leg Lunge kick (– Elbows up and in (blocking face ) and abs tight. Step back lean in your front hip and bring knee up and kick)
30 Sec Rest/walk in place
30 Sec  Base Side to Sides (Get low in bottom of squat. Pull shoulders back and down, abs tight, weight in heels. Either step fast side to side or hop fast side to side keeping weight in your heels)
30 Sec Rest/walk in place
30 sec   Squat Hops (At the bottom of the squat in hips. Pulse with weight in heels staying as low as you can. You can also do this slightly jumping off the ground.)
30 Sec rest/walk in place
30 Sec Palm punches  (Feet out wise upper body in line with sky. Weight in hips and heels and tighten abs. Bring elbows in toward chest and punch palms back and forth as fast as you can.)
30 Sec Rest/walk

You can also look back at other weeks cardio clicking here
5-8 min cool down or static Stretching

Wednesday -Boot Camp #9
We will be doing the mile for time

Thursday 5-8 min warm up
5-8 minutes of Core work (can be found in the GYIS Program or GYIS workout workbook)

We are doing hills for Cardio Club
Pick a good Street that you can go up hill about 2-3 minutes
Since we are going M-W-F and Sat, we don’t want to go 100% today.
3 minutes uphill at Medium Pace
4-5  Minutes down at slow pace

Try going for 30 minutes

Cool Down Stretch

Friday– Boot Camp #7

Saturday – 30 minutes of Cardio in Slow pace