NEW WORKOUT + EXTRAS!!! :) Day 1-CARDIO/ABS Elliptical 30-45 min (interval) 30 reach-ups Oblique twists- 30sec-1 min Flutter kicks/bicycle kicks 1min Supermans- 30 Day 2- LEGS/BOOT CAMP Quads: 20 Back lunges/jog x 3 20 Squats/jog x 3 Hamstrings: 20 (10 reg, 5 slow, 5 fast) straight leg deadlift/split jumps 20 sec x 3 Calves: Heel raises- 30 (10 straight, 10 heels in, 10 heels out), quick feet 15 sec x 3 Day 3- “PUSH” CHEST/TRICEP (some shoulders) Chest: push-ups- 15/ jog/ chest press- 15 x 2 Triceps: overhead tricep extension- 15 x 3 Bent-over tricep kickbacks (light weight or band) Shoulders: lateral raise -3x15/jumping jacks/front raises-3x 15 (weight and/or band) Day 4- abs/cardio (see day 1) Day 5- “PULL” BACK/BICEPS (some shoulders) Back: bent over row- 15/ floor jacks 20 sec x 3 Shoulders: Overhead shoulder-press- 15/jumping jacks x 3 Biceps: curl- 15 x3 Abs (see day one) Day 6- rest Day 7- BOOT CAMP SEASONED CAMPER ADD-ONS/SUBSTITUTIONS Legs: bosu squats, walking lunges, sled, jumpsquat/lunge, sliding side squats, halfsquats (start from bottom) with a slow 5 count shuffle/ 5x4 (20 total) Chest: bench press with bar (incline/flat), dumbbell flies, pushup jacks, alternating reaching pushups, Back: lat pull-down, seated/standing row with band or weight, pull-ups, reverse fly, pushdowns Plyometric exercises: burpee w/pushup, candy sprinkles (because you love them), bunny hops, burpee w/frog or tuck jump + pushup if you can, quick feet (with partner) Also open to new ideas… safety and proper form being top priority of course! GET IT DONE !!!
Posted on: Sat, 19 Oct 2013 22:35:25 +0000
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