Bootcamp Workouts-Total Body bootcamp workout (Miami Lakes/ Hialeah)

Good Morning People

 

Well Saturday is here and I know of lot of you like to get your workouts in early

 

So I have one for you.

Bootcamp Workouts-Total Body bootcamp workout

Continue with 45 seconds of each of the next 3 exercises going from one to the next without rest. After one mini circuit rest 60 seconds then repeat two more times.

Continue with 5-8 turkish getups on each side. Rest 30 seconds then repeat.

Finish up with 5 uphill sprints. Run as fast as you can uphill for 30 seconds then walk back down and repeat for 5 total rounds.

Exercise
Sandbag Deadlift 1. Start by squatting down and grabbing the sandbag on each end. 2. Keeping your back flat proceed to stand up holding the sandbag on the ends. 3. Return to the starting position and repeat for the desired repetitions.Total Body Bootcamp Workout Tips: You can also use a dumbbell or medicine ball but be sure to squat down low and touch the weight to the floor every rep.	Sets Reps Weight/ Resistance Tempo Time
8 Count Body Builders Start in a standing position and bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid.Total Body Bootcamp Workout Tips: Drop to the knees for the pushup if you're a beginner. Advanced add a small jump as you come up.	Sets Reps Weight/ Resistance Tempo Time
Lebert Bar Pushups 1. Start by placing two equalizer bars upright a few feet away. 2. Place your hands on the top of one bar. Put your feet on top of the other bar. 3. Proceed to go into a pushup until you have reached full range of motion. 4. Return to the starting position and repeat for the desired repetitions.Total Body Bootcamp Workout Tips: You can also use the TRX or a stability ball with hands on a step or bench.	Sets Reps Weight/ Resistance Tempo Time
Lebert Single Bar Supine Row 1. Start by placing one lebert bar on the ground. 2. Lie on your back and reach up and grab the bar. Keep your knees bent throughout exercise. 3. Proceed to pull yourself up towards the bars. 4. Return to the starting position and repeat for the desired repetitions.Total Body Bootcamp Workout Tips: You can use the trx or try resistance bands squats with rows instead.	Sets Reps Weight/ Resistance Tempo Time
Sandbag Overhead Lunge 1. Start by holding a sandbag over your head with both arms extended. 2. Proceed to lunge forward until your knee is bent to about 90 degrees. 3. Return to the starting position and repeat for the suggested repetitions. 4. Repeat with the other leg.Total Body Bootcamp Workout Tips: Use any weight but make sure you can maintain it overhead the entire time. Lunge deeper if you're advanced.	Sets Reps Weight/ Resistance Tempo Time
Shouldering Turkish Getups 1. Start by placing a sandbag on your shoulder and lying on your back. 2. Proceed to sit up and position your legs and feet underneath you. 3. Stand up trying to use just your legs to a standing position. 3. Return to the starting position and repeat for the suggested repetitions.Total Body Bootcamp Workout Tips: You can use a light dumbbell, sandbell, or kettlebell too.	Sets Reps Weight/ Resistance Tempo Time
Uphill Speed Runs 1. Start by choosing a hill that has an incline 1-3 degrees. 2. Sprint for the desired distance up the hill. 3. Repeat for the desired repetitions.Total Body Bootcamp Workout Tips: If you don't have hills in your area then try running up stairs or up and down on a bench or step.	Sets Reps Weight/ Resistance

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Have a GREAT Weekend....

 

 

Master Trainer Rafael

The Boot Camp Rebel

 

 

http://bodybyrafael.com/