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BOOT CAMP RICHMOND VA

A Boot Camp Workout

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THIS IS WHAT WE DO AT BOOTCAMP

Boot Camp Workout

  • Warm up with 5-10 minutes of light cardio (walking, marching in place, etc.)

Beginners:  You probably should start with this workout
Intermediate/Advanced:  

  • Perform each exercise for as long as you can (you can start with 30 or so seconds and work your way up)  I've given suggestions for length of each exercise. Modify according to your fitness level

  • Take a few seconds to catch your breath and move on to the next exercise

  • Run through the series as many times as you can stand

  • Cool down with 5-10 minutes of light cardio and stretching

  • Sip water throughout the workout.  When you get tired, walk in place (don't stop moving)

  • Monitor your intensity!  RPE should be between 6-9.

Squat-Thrust
Stand with feet together.  Squat down and place your hands on the floor next to your feet.  In an explosive movement,  jump feet backwards into a push-up position, jump feet back between hands and stand up.  Perform 6 reps, march in place for 8 counts for brief recovery, repeat 6 more times.

 Slow Pushups
Begin in pushup position, on knees or toes.  Perform 4 pushups, abs in and back straight.  On the 5th pushup, lower halfway down and hold for 4 counts.  Push back up and repeat the series - 4 regular pushups and 1 halfway--5 or more times.

         

 Walking Lunge
Start at one end of the room and step forward with right leg about 3 or so feet.  Bend both knees to 90 degree angles, lowering body into a lunge (keep front knee behind the toe).  Bring the left foot forward and step into a lunge.  Continue lunging, alternating legs, for 8 reps on each side or until you reach the end of the room.

Jumping Jacks
Do 20 jumping jacks, march in place for 8 counts, then do 20 more.  Do more if you can!

  

Side Lunge with Windmill Arms
Stand with legs wide, arms straight out to the sides and parallel to the floor.  Bend the right knee into a side lunge and bring the left arm down towards the foot.  Repeat on the other side, lunging from side to side and bringing opposite arm towards foot.  The faster you go and the lower you lunge, the harder it is.  Repeat for 16 reps on each side.

Chest Squeeze
Hold any type of ball (medicine, soccer, basketball, etc.) in front of chest with both hands.  Press into the ball and hold for 8 counts.  Then, keeping the pressure on the ball, slowly straighten elbows a little and take the ball out and in 8 times.  Hold steady for 8 more counts.  You can also do this by simply squeezing palms together.

     

Ski Jumps
Stand with feet together.  Jump to the right several feet, keeping knees bent and landing in a squat.  Jump back to the left and continue jumping from side to side (place a book or pillow on the floor to jump over for added challenge) for 16 or more reps.


  

March in Place
Aren't you tired?  Take a minute, catch your breath

Plank
Get into pushup position on hands and toes, or on elbows and knees.  Keep abs contracted and back straight (don't collapse in the middle).  Hold this position for as long as you can.


High Jogs
Stand with feet together and hold arms straight out in front of you at mid-torso level.  Jog in place, bringing knees high enough that they hit your hands (don't lower hands!).  Repeat for 30 or more seconds.

Slow Pushups - Again!
Begin in pushup position, on knees or toes.  Perform 4 pushups, abs in and back straight.  On the 5th pushup, lower halfway down and hold for 4 counts.  Push back up and repeat the series - 4 regular pushups and 1 halfway--5 or more times.

 

Repeat series if you dare!  Total calories burned:  A lot if you worked hard enough...

Life is too short to not get fit and enjoy it!!!!