Saturday, July 16, 2011

Try this Bootcamp workout or Both

Hey there
It's Saturday I have a cool Saturday morning Bootcamp at 8am.
What does your day of fitness look like?
I have 2 workouts or you to try below...
Now in case you didn't missed a lot of workouts this week.
Want to make sure you don;t miss anymore?

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Bootcamp Workouts of the Week

TT Bodyweight Cardio 3

Day 3 - Workout B
- Start with the general bodyweight warm-up circuit
- Do each exercise for 1 minute and then move to the next
exercise without rest.
- Rest 1 minute at the end of each round before moving to
the next round.

Round #1
- Jumping Jacks
- Bodyweight Squats
- T-Pushups (alternate sides)
- Repeated Vertical Jumps
- Prisoner Lunges

Round #2
- Pushup
- Prisoner Squat
- Squat Thrust
- Duck Under
- Burpee

Round #3
- Seal Jump
- Spiderman Climb
- Get Up
- Side-Step
- Run in Place

Round #4
- Split Shuffle
- Side to Side Jump
- Side Plank (30 seconds per side)
- Total Body Extension
- Run in Place

Round #5
- Seal Jump
- Close-Grip Pushup
- Lateral Lunge
- Mountain Climber
- Side-Step


Plyometric Exercises Bootcamp Workout

The plyometric exercises below can be combined into a quick cardio workout that you can do before or after a leg workout, at the end of a full body workout, or before a 15-20 minute cardio workout.
It's great for toning the legs and butt, for fatloss, endurance, and fitness. It's also a great way to keep your cardio workouts from getting boring.
Perform each exercise for two minutes alternating between 20 seconds of work and 10 seconds of rest. That's 4 rounds of intervals on each exercise going from one exercise to the next without resting. This takes 12 minutes total and should feel like an intense cardio, leg, & core workout.
Mountain Climbers
1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3. Repeat this movement for the required number of seconds.

plyometric exercises tips:
Contract the abs to draw the knee forward. This protects the back, strengthens your abs, and keeps pressure off the shoulders and knees.

Sets Reps Weight/
Tempo Time
Power Jacks
1. Start in a shoulder width stance with your knees slightly bent.
2. Jump up into the air and spread your legs out into a wide stance and land in this position.
3. Immediately proceed into a squat and then stand back up into a jump to land with both feet at a shoulder width stance.
4. Repeat this movement for the recommended repetitions.

plyometric exercises tips:
Stick butt back and be sure to keep shoulders back and head stacked over shoulders and hips.

Sets Reps Weight/
Tempo Time
Single Arm Throw
Stand with feet slightly wider than hip-width apart.
Grasp kettleball and lower body into a semi-squat position. Explode up extending the entire body and throwing the kettleball up into the air.
The goal is to throw the ball as high as you can and generating most of the power in the legs.
Catch ball on the bounce and repeat according to prescribed repetitions.

plyometric exercises tips:
You can use a sandbell or medicine ball for this. If you're using a kettlebell be sure to place enough mats below to prevent any floor damage or do this outdoors on grass.

Sets Reps Weight/
Tempo Time
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions

plyometric exercises tips:
Watch my burpees video above to see all the variations you can do. This exercise can be modified many ways so beginners can do it and advanced can make it more challenging.

Sets Reps Weight/
Tempo Time
Single Leg Lateral Hops
1. Start by standing on one leg with your hands on your waist or at your sides.
2. Proceed to hop to the side while maintaining your balance and hop back to the starting position.
3. You can place a rope on the ground or any object on the ground. The object can be small in size and height or large to increase difficulty.
4. Continously repeat for the recommended repetitions.

plyometric exercises tips:
Jump over a small hurdle if you want to increase the challenge.

Sets Reps Weight/
Tempo Time
Alternating Split Squat Jump
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice versa.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.

plyometric exercises tips:
Drive up through the front heel and aim the crown of the head towards the ceiling. Use your abs to keep your shoulders from collapsing forward as you land. Beginners can shift the feet quickly instead of jumping so high.
5 rounds of 5 minutes from the TT Bodyweight Cardio 3 program

Rafael Moret,CSCS, NASM-Cpt

1 comment:

Anonymous said...

Additional sugar intake is unnecessary, though it also does no harm if it is a regular part of your abs exercise routine. On days when you don’t exercise, you can take creatine any time.