Bootcamp Workouts – Good Use To Mix Things Up
Whether you are going to a gym to lift or working out in your garage, everyone likes to (and your body needs to) take a break from weight lifting. I wrote an article about resting your body for a week after a 4-6 week intense training effort but what if you just don’t feel like going back to weight lifting. It happens, so I’m told. For me, I’ve started my day off going to the gym 3 days a week to lift for so long I wouldn’t know what else to do with myself. But for those of you that are feeling burnt out, here is an intense but fun way to keep motivated. Many cities offer classes for bootcamp workouts but you don’t need to spend extra $. Some things you should know before starting-
• Bootcamp workouts can be done 3 days per week.
• You can use a bootcamp workouts each time, or you can pick 3-4 workouts and rotate
through them over the course of 4 weeks for targeted results.
• All exercises should be done at a controlled pace unless specified.
• All exercises are done for time rather than repetitions because of the differences in fitness levels across campers.
• If you need to make the workouts easier, simply reduce the number of times you go through a circuit (i.e. only go through a circuit once rather than twice) and take MORE REST between exercises and circuits.
• Be conservative. Focus on perfect exercise form.
• Each workout starts with a warm-up. Do NOT skip the warm-up.
• Finish each workout with stretching for the tight muscle groups.
Warm-up – Pick one exercise from each row
1.Jumping Jacks – Prisoner Squat – Chops – Jump Rope
2.“Easy” Pushup – Plank – Downward Dog Pushup – Mountain Climber
3. Stick-up – Cross Crawl – Bird Dog – Waiter’s Bow Split Squat
4. Run in Place – Shuffle – Squat Thrusts – Duck Unders – Leg Swings
Use Timed Intervals (20 seconds work + 10 seconds rest x 8 rounds)
Strength Supersets & Circuits – Pick one exercise from each movement
Jumps (Can be replaced by bodyweight squats if needed)
• Vertical Jump & Stick
• Vertical Jump
• Long Jump
• Calf Jump
• Tuck Jump
• Lunge Jump
• Double Burpees
• Kneeling Pushup
• Close-grip Pushup
• Grasshopper Pushup
• Elevated Pushup
• Off-set Pushup
• Pike Pushup
• Pushup Plus
• Extended Pushup
• Decline Pushup
• Spiderman Pushup
• Spiderman Climb Pushup
• 1-Leg Hip Extension
• Split Squat
• Forward Lunge
• Reverse Lunge
• Diagonal Lunge
• Reaching Lunge
• Bulgarian Split Squat
• 1-Leg Deadlift
• 1-Leg Squat
• 1-Leg Bench Squat
• Lateral Lunge
If your not sure how to do any of the above exercises, go to youtube and type in the exercise name. i don’t think you should use bootcamp workouts as a long term goal but if you find yourself falling in love with this type of exercise, you will definitely get in/stay in shape.
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