Untitled Document

Bootcamp Workout II

This workout is designed to improve overall strength, flexibility, muscle tone, fat loss, cardio vascular efficiency, balance and coordination.

Enjoy!!!

EXERCISES

STABILITY BALL/ (SB)

Sitting upright on ball

Ø Hip circles

Ø See Saw overhead stretch

Back on ball

Ø Toe touches: laying all the way back on the ball with the arms above the head and coming up into a crunch and touching the toes by straightening the legs by raising up onto the heels and stretching out the hamstring

Ø Standard Crunches: crunches on stability ball

Ø Weighted Crunches: weight can be in hands with arms extended to make it harder or on chest with arms crossed to make it easier

Shoulders on ball

Ø See saw with shoulders on ball

Ø Russian twist: clasp hands and twist left and right

Ø Bridges: with shoulders on ball drop the hips to the floor and raise them to the ceiling

Ø Wall squats: put the stability ball on the wall and your back against the ball and squat

Holding stability ball or medicine ball in hands

Ø Halo’s: hold the ball over head and make circles above your head and move the hips in a circle

Ø Forward lunges: alternating legs

Ø Lateral lunges: going from side to side making sure to bend the leg that steps out to the side

Ø Twisting angled lunges 45 degrees backwards

Ø Reverse lunges: stepping back with one leg and into a lunge

Ø Forward Lunges with a twist over the forward leg

Ø Lateral lunges with the ball starting over your head and then touching the ground outside the foot

Ø Twisting lunges with a press of the ball

Ø Reverse lunges with a forward chop with the ball

Face down with hips on ball

Ø Supermans or hyperextensions for the lower back and glutes

Face down with hips on ball and hands down on the ground and feet up

Ø Reverse hyperextensions: put your hands on the ground and squeeze your glutes/butt and raise both legs into the air for a 3 to 8 seconds, return to the start position and rest for as long as you held your feet up

Feet on ball face down

Ø Pushups with feet on ball

Ø Pike/Knee tucks (with your shins on the ball and your hands on the ground bring your knees to your chest)

Back on the ground with stability ball between the feet

Ø Ball passes: passing the ball between the hands and the feet doing a crunch in the middle and not letting the head, feet, or ball touch the ground

Ø Windshield wipers: laying on your back with the ball between your feet and rotating from left to right with your legs like a windshield wiper

Back on the ground with stability ball under feet

Ø Hamstring curls: straighten your legs and put your heels on the ball to start then bring your heels to your butt rolling the ball to you while lifting your hips into the air at the same time

Stability ball and Dumbbells matrix

Bicep curls

Overhead press

Upright rows

Bent over rows

Bench press

Butterflys

Tricep Extensions

Bridge (dumbbells on hips)

BODYWEIGHT/(BW)

Teeter totter: Standing on one leg extend the opposite leg out in front of you and extend the arms straight above the head from here, bend forward at the hips keeping the base leg straight until your toso, arms and elevated leg are parallel to the ground and then return to the starting position and then lean back as far as possible while maintaining balance and lift the extended leg as high as possible and repeat for the desired reps or time

Swim: Starting from a pushup position with the body in one straight line. Lift your left arm straight up and extended in line with your head while at the same time lifting your right leg and balanceing on your right arm and left leg for 3 seconds and then return the left arm and right leg to the ground and raise the right arm and left leg and hold for 3 seconds and repeat

Swim twist: After performing a swim bring the knee across the body while bringing the extended arms elbow down until the knee and elbow make contact, return to the swim position and then repeat the process with the opposite arm and leg

Walkout: Starting in a standing position with the feet separated wider than shoulder width. Squat down and place the hands on the ground between the feet and walk your hands out until you reach a pushup position. From there perform a pushup (options variable) and then walk the hands back to the start position with the hips lowered and into the squat position. From the squat position lift your hands off the ground and stand straight up

Walkout with a twist squat: Perform a Walkout and as you return to the squat position after the pushup, and explosively jump and twist 180 degrees in the air landing in a deep squat with the feet wider than shoulder width and then explode back into the air and twist 180 degrees landing in a squat from there stand up and return to the same position you started the Walkout with

Walkout with a long jump: Perform a walkout and before returning to the standing start position stay in your squat, reach your arms back past your feet stretching the shoulders throw them forward and perform a long jump.

Twist squats: squat down with the feet wider than shoulder width, explosively jump and twist 180 degrees in the air landing in a deep squat with the feet wider than shoulder width and then explode back into the air and twist 180 degrees landing in a squat

Kettlebell OR DUMBBELL/ (KB/BB)

Thrusters: start with the weights at shoulder level, squat and overhead press the weights in one motion

1 arm swings: start with the kettlebell in the weak arm first, with the weight between your legs, bend your legs into a squat position pushing the hips backwards (think box squat), and drive the hips forward to move the kettlebell upwards, squat as the kettlebell comes back down and keep the back straight

1 Arm Thrusters: Start with the kettlebell or dumbbell at shoulder height in the “Racked” position. From here squat down and explosively press the weight up as you stand up straight up and this can be accompanied with a explosive jump into the air

Pushup renegade row: Perform a pushup with two dumbbells in the hands. After you finish the pushup and return to the starting position, bring one arm up and row the weight by lifting the elbow as high as possible, replace the weight on the ground and do another pushup and lift/row the opposite weight while balancing on the other arm

Weighted burpee: Start in the standing position with two dumbbells in your hands bend at the hips and place your hands and dumbbells on the ground kick your legs back to a pushup position, perform a pushup, kick the legs back up to the original bent over position, stand up straight and jump up into the air while extending the hands and weights above the head

Reverse lunge with shoulder press: Get two dumbbells and bring them up to the shoulder position, from there perform a reverse lunge while at the same time extending the arms above the head for a shoulder/military press. As you bring the extended leg back to the starting standing position lower the weights back to the shoulders and perform another with the opposite leg

WORKOUT!

WITH STABILITY BALL
Toe Touches x12
Hip circles x15 left & 15 right
See Saw overhead stretch x10 left & 10 right
See saw from shoulders on ball x12 left & 12 right
Russian twist (clasp hands and twist left and right) x15
Bridges (with shoulders on ball drop the hips to the floor and raise them to the ceiling) x15
Halo’s (hold the ball over head and make circles above your head and move the hips in a circle) x 10 left, & 10 right
Squat and overhead reach with stability ball x 20

LUNGES with Stability Ball in hands
Forward lunges with twist x10
Lateral lunges with ball starting over head and then going to the ground on the lunging leg x10
Twisting angled lunges 45 degrees backwards with a chest press x10
Reverse lunges with a raise from chest to over head x10

Lunge complex
One leg at a time aka 4 lunges then switch
Forward lunges with a twist
Lateral lunges with a chop
Twisting angled lunges 45 degrees backwards with a press
Reverse lunges with overhead raise
x12

LUNGES with one dumbbell between hands
Forward lunges with twist x10
Lateral lunges with dumbbell starting over head and then going to the ground on the lunging leg x10
Twisting angled lunges 45 degrees backwards with a chest press x10
Reverse lunges with a raise from chest to over head x10

(BW) Teeter Totter 1 min Each leg
(BW) Lateral teeter totter 1 min Each leg
(BW) Swim twist 1 min Each leg

(DB) Iron cross x 10

t-pushup with a kick x10

(DB/KB) Renegade row x10
(DB/KB) Weighted T pushups x10

1 min each leg or 10 reps
Weighted one legged lateral lunge with trans-lateral touch with same side toe touch and over head press

JUMP ROPE COUNTDOWN
Jump rope 1 minute
30 seconds of twist squats
Jump rope 1 minute
30 seconds of burpees
Jump rope 1 minute
30 seconds of Iron cross
Jump rope 1 minute
30 seconds of thrusters
Jump rope 1 minute
30 seconds of twist squats
Jump rope 1 minute
30 seconds of jump lunges

T pushups with kick x 10

Single arm single leg row and overhead press
x20 on each side

ONE LEGGED CURL AND PRESS
ONE LEGGED ALTERNATING BENT OVER ROW
Alternating lunges with curl/press, or lateral raise

ABS & Hamstings/Floor series
Hamstring curls with hip lift x 20
Windshield Wiper x 40
Alternating stability ball pass from hands to legs x15 2 count
Side leg lifts with stability ball x 20
Windshield wiper x30
Cherry pickers x 30
Hamstring curls with hip lift x 20

Plank 1min

SWINGS & THRUSTERS
Swings x10 Left arm and 10 right arm with 36 to 40lbs
Thrusters x10 with 20- 35lbs

Stability Ball Pushups and Pike/knee tuck
2 pushups and 4 pikes for 4 sets

STABILITY BALL AND DUMBBELLS MATRIX
3 sets 45 seconds each each with a weight you can curl 15 x with good form & a weight you can curl 16 x with good form
• 1. Bicep curls
• 2. Overhead press
• 3. Upright rows
• 4. Bent over rows
• 5. Bench press
• 6. Butterflys
• 7. Tricep Extensions
• 8. Bridge (dumbbells on hips)

1) curl and press
2) bent over row with tricep extension
3) bench press butter fly
4) weighted bridges

COOL DOWN
Toe touches x10
Halo’s x 10 left and right