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WORKOUT WITH A FRIEND AND SAVE!!
Workout Session #1
5 minute warm up:
Fast walk to jog, 10 squats, plank hold and 5 half pushups.
Segment 1: 3 sets with decrease in time/reps
Bear crawl foward 4 and back 4 (60sec, 45 sec, 30 sec)
Lunge forward and back on same leg (8x, 6x, 4x), switch legs and repeat
Segment 2: Repeat 3X
10 squats, 10 squat pulses, 10 seconds hold squat, 10 squat hops
Side plank on elbow twist and touch front (20 seconds each side)
Segment 3: Repeat 3x with decreasing time/reps
Lateral Hops (45, 30, 20seconds)
Balance on one leg and walk out to plank (keeping leg lifted thru entire exercise), one push up, walk hands in and repeat on same leg (3x, 2x, 1x) Switch legs and repeat
Segment 4: 3 sets with decreasing reps each set
Single leg squats to hover above bench, one leg crossed over other at knee (8x, 6x, 4x) switch legs and repeat
Split push up drop downs (elbow and hip touch ground)
8x, 6x, 4x
Segment 5: 3 sets decreasing time and reps for 1st drill
Diving Push ups (8, 6, 4) followed by plank Jack crossovers (40, 30, 20 seconds)
Slow lower to lunge: 10 seconds down, hold 10 seconds and raise 10 seconds (time stays consistant) switch legs and repeat
Segment 6:
Arm walk in plank 4x side to side 30 seconds
Flip to bridge isometric hold 30 seconds
Leg lifts and single leg drops 30 seconds
Repeat 3x
STRETCH!!
2012
BOOTCAMP
TRAINING
CHALLENGE
THE PLAN:
*1-2 BOOT CAMP STYLE PERSONAL TRAINING SESSIONS PER WEEK
*2 ADDITIONAL WORKOUTS PER WEEK
*CALORIE INTAKE RECOMMENDATION
*NUTRITIONAL ADVICE
*CONSTANT SUPPORT AND ENCOURAGEMENT!!
WHAT MOTIVATES YOU?
*WORKOUT WITH A FRIEND
*ONE ON ONE TRAINING
*GROUP ENERGY
CONTACT US FOR OPTIONS!!
