Boot Camp and Warrior Workout for 2-10-14

Warm up: 15 squats, jump squats, push ups, 50 jumping jacks 18:00 AMRAP: 10 burpees 10 Kettlebell swings 10 ABMAT back raises 10 Toe touch crunches Finish: 25 pull ups

Boot Camp Workout for 11-4-13

Warm up: 20 squat thrusts Intervals: 5:00/1:00 AMRAP’s x 4 Rounds 5 Burpees 10 KB high Pulls 20 Mountain Climbers Finish: DB Chest Press Burnout (5 sets going down in weight)

Boot Vamp Workout for 8-26-13

Movement & Stretch Warm up: 20 jump squats, run to park Intervals! 45/15 x 5 exercise, 1:00 break, 4 rounds Burpees KB High Pulls DB Rows Prone Rows Bicycles Finish: Chest Press Burnout 20/10 x 6 rounds

Warrior Workout for 8-26-13

Movement & Stretch Warm Up: 5:00 jump rope Intervals! 45/15 x 6 exercises, 1:00 break, 5 rounds Bodybuilders KB High Pulls KB High Pulls Cross body mountain climbers BB bent rows KB toe touch crunches

Boot Camp Workout for 3-18-13

Warm up: movement and stretch, 20/10 x 10 – squat thrusts, HKJ FGB STYLE 5:00/1:00 x 4 (1:00 each exercise) Burpees Kettlebell High Pulls Bicycles Slamballs HKJR Finish: 20/10 Dumbbell Chest press burnout

Warrior Workout for 3-18-13

WU: movement & stretch, jump rope 5:00 Strength: 5 sets, superset 15 DB Chest presses, 15 corner bar rows 5 Rounds – AMRAP – 3:00/1:00 5 Burpees 5 Slamballs 5 Kettlebell Swings