Slow Down The Pace

Today's Boot Camp Workout

Equipment Needed: Kettlebell or dumbbell

Warm up

Walking quad stretches

V alternating jumps with straight legs

Ankle bounces

Side to side knee drops

Gorilla chest pounds

Work (for each of these exercises you'll work to the count of 3 seconds down, hold 2 seconds, then one second up)

One leg lunge with KB

Push ups

Seated military press

Body weight squat

One leg deadlift

Dips

KB one arm rows

Lunge

Good mornings

Windshield wipers

Overhead squats

Crunch

KB Chest press

One leg bent knee deadlift

Explosive push ups (not 3-2-1)

Legs up crunch

Stretches

Shoulder/biceps

Shoulder

Medial hip

Jog, Shuffle,and Work

Today's Boot Camp Workout

Equipment Needed:  None...all body weight today

Warm up

Place 4 cones about 25 feet apart in at four corners

For 4 minutes you'll jog one side, then shuffle the next side, then job backwards, then shuffle the opposite direction

Work

Start with 10 squats, then run to fence, there you'll do 10 star jumps

run back and do 9 squats run to fence and do 9 star jumps

You'll repeat this pattern till you go down to one and one.  You'll do all of the reps as fast as you can, resting when all reps are completed.

Next...

You'll do 10x push ups, run and 10x squat jumps

Repeating the same as above

One more...

10 lunges, run, then 10 spiderman planks

Rest, water, then...

Going back to 60 sec. of work

Jumping jacks

Walking Frankenstein

Inch worms

Duck walks

Line hops, forward and back

Hindu push ups

V ups

Plie squats

Seated Russian twists

Plank hold

Partner

Face your partner and go to the side plank position, both of you will hold in the up position then place your palm against your partners palm...then try to push your partner over.

4:30p My own workout...

100x jump ropes

12x Power Wheel roll outs

27x dips

9x pull ups

For 4 sets

then...15x neck exercises with 10lb plate

Make it Happen Today

Today's Boot Camp Workout

Equipment needed: TRX and Medicine Balls

Warm up (one min., 1-2 sets)

Figure 8 movements with one arm

Heisman hops with hold for balance

Wrist stretches

Sumo squat with arms raised

Standing t-spine rotation

Work (alternate between TRX and Medicine Ball)

One arm roll outs

Wall ball

Kneeling triceps extension

Squat press outs

Plank

Side toss against wall

Plank with knee ins

Med ball slams

Standing one arm chest press

Underhand toss with partner

One arm row

Overhand soccer toss

Biceps curl with elbows high

Jog and toss with partner

Stretch

Cross arms back stretch

My Plan for today

7:30 Breakfast eggs with salsa and an apple

Getting Back on Track After Super Bowl Sunday

Today's Boot Camp Workout

Equipment needed: Dumbbells or Kettlebells, and SandBells

Warm up (one min., 1-2 sets)

Rotator cuff movements, scarecrow and open/close door

Alternating lunges to the front

Side squat

Skip with high knees

Work, partner if possible

Kb chest press supine on mat

Push ups

Close grip push up

Standing underhand grip rows

Standing triceps extension

Speed squats

Good mornings with SandBell on shoulders

Partner resisted hamstring curl

Seated shoulder press

One arm standing row

KB squat

Glute bridge with KB or SandBell resistance

Shrugs

Biceps curl

Calf raise

Lunge with weights

Standing front arm raise

KB or SandBell crunch ups

Bodyweight dips

SandBell side toss

Core specific

One arm one leg plank holds, 30 seconds each side

7a Breakfast of sausage, spinach, and mushrooms

10:30 Fifteen minute workout of barbell push press, KB goblet squats, and stability ball hyperextentions

10:50 Post workout shake, protein powder, and oats

Simple Works

Today's Boot Camp Workout

Equipment needed: sliders

Warm up (one min., 1-2 sets)

Hands on knees, circle right 30 sec., circle left 30 sec

Wood chops

Regular crunch

Push up hold (hold as long as possible)

Squat hold (hold as long as possible)

Work

Mountain climbers with sliders

Jumping jacks

Partner push ups (one holds push up, other person does push ups on their back)

Chest "outs" with slider (first with R hand, then L hand)

Seal jacks

Partner hold plan while other person hops through partner's legs

Legs up reach and crunch

One leg reverse lunge with slider

Jumping jacks

Mountain climbers with sliders

Partner should work

Pikes with sliders

Roll out with sliders

"V" ups

Knee tucks with sliders

Squat with partner (locking elbows back to back)

Hamstring curl with sliders

Stretches

Seated shoulder stretch

Seated partner push on back stretch

7a Leftovers from last night, sausage and broccoli.

11a Lunch, few small pork chops more broccoli

Noon - Nap

2p Workout

30x Hand stand push ups

40X Pull up

50x KB swings

60x Abmat crunch

70x Squat

Time: 23:43

2:30p Post workout shake, protein/coconut milk, Ezekiel cinnamon raisin bread with almond butter