12-15 reps, 3-4 sets unless stated otherwise! Focus on Control before Exertion!
Upper Body (Mon and Thurs)
Squat to dumbbell press - [Link]
Alternating medicine ball push up - [Link]
Side Lunge with lateral raise - [Link]
Pull Ups or Lat Pull down – 6-8 reps (You should not be able to do more than 8)
Plie Squat with upright row - [Link]
Inverted Row - [Link]
Narrow Pushups (Max out – ie as many as you can do for one set)
- [Link]
Core:
Bicycle - [Link]
Leg Raises with Swiss Ball - [Link]
Swiss Ball Walkouts - [Link]
LowerBody (Tues and Fri)
Swiss Ball Hamstring Curl - [Link]
Split Lunges (with lateral raises?) - [Link]
High Knee Step Ups (may add weights) - [Link]
Squats - [Link]
One Legged Deadlifts - [Link]
Core:
Jack Knives - [Link]
Plank with Dumbbell Row - [Link]
Cable Wood Chop - [Link]
Med ball Twists - [Link]
Cardio day! (Wednesday)
3 options (choose bootcamp 1, 2 or just regular intervals – ie 45 seconds of hard work, 30
seconds recover)!
Bootcamp #1: 10 exercises back to back –3 sets through – 1 minute each exercise
Forward Lunges with dumbbell press – Jumping Jacks – Walkouts on floor – step ups – pushups
– bicycles – burpees – reverse lunges with bicep curls – mini jump squats – run high knees on
spot REPEAT
Bootcamp #2: Run 5 minutes – step ups, stationary lunges, burpees, body weight squats – Jack
knives – v sits (core) – repeat 3 times through – 1 minute each exercise
Finish either with intervals – 15 minutes – 30 seconds fast pace, 30 seconds recover.