Full-Body Bootcamp

Full-body bootcamp

Happy Friday, folks!  It’s been awhile since I posted a workout for you, and this one’s a keeper…

I don’t normally get sore from my bootcamp workouts anymore, but I did from this one.  Maybe it was the workout… or maybe the 2-week Christmas break???  But whatever!  I intentionally paired up 2 exercises that fatigue the same muscle group (for example, pushups followed by overhead press,) and it really worked.  There are only 5 pairings (10 exercises total,) 3 for the lower body and 2 for the upper, and I found it to be a very efficient full-body workout that you can complete in 40-45 minutes including warm-up and cool-down.

For the lower body sets, the first exercise in the pairing works the big muscle group, followed by a dynamic 2nd exercise that both raises your heart rate and works the same large lower-body muscle group (for example, dumbbell squats followed by squat jumps.)

For the upper body sets, the first exercise in each pairing works the large muscle group, and the 2nd exercise focuses on a smaller muscle within the same muscle group (example: VG rows followed by bicep curls.)

This workout goes by super-fast, but you remember it the next day…

Do each section 3 times, resting only as much as you need to get through it (15-30 seconds max between exercises.)  Then, rest 1 minute between sections.  Don’t forget to cool down and stretch at the end.

Have fun and let me know how it goes!

 

FULL BODY BOOTCAMP

Warm up 5-7 minutes (jog, brisk walk)

Stretch

SECTION 1:

15 DUMBBELL SQUATS 

Full-body bootcampFull-body bootcamp

10 SQUAT JUMPS (sink into your squat, then jump as high as you can, using your arms for momentum… repeat)

Full-body bootcampFull-body bootcamp

SECTION 2:

10 EACH- SINGLE-LEG REVERSE LUNGE 

Step backwards into your lunge... do all reps on the same leg, then switch legs

Step backwards into your lunge… do all reps on the same leg, then switch legs

30 SECONDS- LUNGE JUMPS

This time you're jumping to switch lunge positions

This time you’re jumping to switch lunge positions

Full-body bootcamp

SECTION 3:

15 PLIE SQUATS

Leg position is wider & more open than regular squat... works the inner thigh

Leg position is wider & more open than regular squat… works the inner thigh

10 STAR JUMPS

Full-body bootcamp

Basically, a cheerleader jump… hard, but fun!

SECTION 4:

15 PUSHUPS

You can do these from your toes or your knees

You can do these from your toes or your knees…

... but go down all the way

… but go down all the way

10 OVERHEAD PRESS

Full-body bootcampFull-body bootcamp

SECTION 5:

15 VG ROW
Full-body bootcampFull-body bootcamp

12 EACH- ALTERNATING BICEP CURL

Full-body bootcamp

COOL DOWN AND STRETCH!

HAPPY WEEKEND, EVERYONE!

FULL BODY BOOTCAMP (TEXT ONLY)

WARM UP 5-7 MINUTES, STRETCH

SECTION 1:

15 DUMBBELL SQUATS

10 SQUAT JUMPS

SECTION 2:

10 EACH SINGLE-LEG REVERSE LUNGE

30 SECONDS LUNGE JUMPS

SECTION 3:

15 PLIE SQUATS

10 STAR JUMPS

SECTION 4:

15 PUSHUPS

10 OVERHEAD PRESS

SECTION 5:

15 VG ROW

12 EACH ALTERNATING BICEP CURL

 

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