Today’s Boot Camp Workout

Warm Up: 1 minute each… Jumping Jacks Squat Thrusts Lunges High Knee Steps Toe Touches Circuit: B=4  I=5  BA=6 Shoulder Presses = 15 Knee Tuck Crunches = 20 Windmills = 10/each side Suicide Finish: Crunches: B=20  I=30  BA=50 Side Knee Tuck Crunches: B=20  I=30  BA=50 Oblique Twists: B=20  I=30  BA=50 HAVE A NICE DAY!

Weight and fat loss for May

All of my Boot Camp Soldiers have worked their asses off the past month and I would like to congratulate each and every one of them! Here are the numbers for May… Mark – dropped 12 pounds Mike – lost one pound and 2.4% body fat Lori – burned off 5.3% body fat Holt – […]

Today’s Boot Camp Workout

Warm up: Circle warm up; Jump Squats, Jumping Lunges, Squat Thrusts = 3:00 Circuit x 5 (descending ladder) 1 Lap Diamond push ups: B=12,10,8,6,4  I=21,18,15,12,9  BA=30,25,20,15,10 Bicycles: B=50  I=60  BA=80 Good mornings: B=12,10,8,6,4  I=21,18,15,12,9  BA=30,25,20,15,10 Finish: Hill Climb B=1  I=2  BA=4

Friday Boot Camp Challenge – Best Time

Now that all the soldiers are clear on how this works… One time all the way through as fast as you can go… Get to work! Run: B=500 meters I=1000 meters Burpees: B=15 I=25 Curl/Presses: B=15 I=30 Kettlebell swings: B=30 I=50 Dips: B=30 I=50 Reach Sit Ups: B=30 I=50 Wall Jumps: B=30 I=50 Times: Michael: […]

Today’s Boot Camp

Warm up: Jog 800 meters plus 200 backwards, jump rope 3:00 Circuit: B=4 rounds I=5 rounds BA=6 rounds Thrusters x 10 Weighted crunches x 20 Front/Side raise combos x 5 Kettlebell classic windmills x 5/each arm Run 200 meters Finish: Punch burn out drill 3:00 *We were happy to welcome new soldiers into Boot Camp […]

Today’s Boot Camp – Holiday…what holiday?

NEVER STOP, NEVER QUIT, WE DON’T TAKE HOLIDAYS Warm up: 3 laps, 30 jump squats Circuit: Hill climb Renegade rows = 10 Prone rows = 15 Weighted crunches = 20 B=4 rounds I=5 rounds BA=6 rounds

Today’s Boot Camp – Challenge

END OF THE MONTH CHALLENGE! ONE ROUND ALL THE WAY THROUGH – AS FAST AS YOU CAN RUN – B=6 LAPS I=12 LAPS JUMPING JACKS – B=50 I=100 BODY WEIGHT SQUATS – B=30 I=50 CURLS – B=30/EACH ARM I=50/EACH ARM KETTLEBELL SWINGS – B=30 I=50 DIPS – B=30 I=50 CRUNCHES – B=30 I=50 BURPEES – […]

Today’s Boot Camp

Warm up: 4 laps plus 1 backwards, 10 Burpees Circuit: One arm dumbbell snatch – 10/each arm Mountain climbers – 20 (2 count) Front lateral raise squats 100 meter jog Side lateral raises – 10 Windshield wipers – 10/each side 4 rounds Finish – Thrusters – 30 Have fun and push as hard and as […]

Warrior Workout

1 mile run 20 burpee box jumps 25 weighted crunches 20 flys 15 burpee box jumps 25 weighted crunches 20 flys 10 burpee box jumps 25 weighted crunches 20 flys 5 burpee box jumps 25 weighted crunches 20 flys

Today’s Boot Camp Workout

4 laps – Jumping Jacks B=50 I=100 Push Ups – B=8 I=12 Oblique Twists (weighted) – B=10/10 I=15/15 Flys on ball – B=10 I=15 Squat Thrust – B=10 I=15 Bent Rows – B=10 I=15 Jump Squats – B=10 I=15 400 meter jog 4 rounds Finish – Hill Climb – B=1 I=2