Boot Camp Workout………..

Bootcamp

First Boot Camp of 2017 last night.  This was a cheeky little one that worked on muscular endurance with a little CV thrown in.

Warm Up – Get your body ready for exercise.  Make sure you warm up all the major muscle groups that you will be using.

Main Part – This was a ladder session starting with 5 exercises then dropping an exercise each time.  After finishing the drop ladder with 1 exercise, rest and then return up the ladder working 1 exercise, adding another exercise each time until finishing with 5 exercises.  We used a park bench during this session.

Exercises:

  • Split Squat
  • Leg Raise
  • Lunges
  • Press Ups
  • Squats

Sets run as:

  • 5 exercises – 20 reps of each (you can change the rep range to suit your needs) followed by a run of around 350-400m.  Rest for 1 min.
  • 4 exercises (Leg Raise; Lunges; Press Ups; Squats) – 20 reps; 1 run. Rest for 1 min.
  • 3 exercises (Lunges; Press Ups; Squats) – 20 reps; 1 run.  Rest for 1 min.
  • 2 exercises (Press Ups; Squats) – 20 reps; 1 run.  Rest for 1 min.
  • 1 exercise (Squats) – 20 reps;1 run.
  • Rest for 2 min
  • 1 exercise (Squats) – 20 reps; 1 run.  Rest for 1 min.
  • 2 exercises (Squats; Leg Raise) – 20 reps; 1 run.  Rest for 1 min.
  • 3 exercises (Squats; Leg Raise; Lunges) – 20 reps; 1 run.  Rest for 1 min.
  • 4 exercises (Squats; Leg Raise; Lunges; Press Ups) – 20 reps; 1 run.  Rest for 1 min.
  • 5 exercises (Squats; Leg Raise; Lunges; Press Ups; Split Squat) – 20 reps; 1 run.

Cool Down – Return your body to a pre-exercise state.  Reduce HR and then make sure you stretch off the muscle groups that you have worked.

This session can be manipulated by changing both the exercises and the rep range.  Make sure that if you change the exercises, you put exercises in that you will be able to use throughout the workout.  Try not to change the exercises once you start.

Have a fit and healthy day

Rob 🙂

2 thoughts on “Boot Camp Workout………..”

    1. Thanks for your comment. Apologies for the delayed reply, good old wordpress put your comment in my Spam Folder!! Glad you like the post and thanks for popping by. Wishing you happiness on your journey and a Happy New Year to you too.

      Liked by 1 person

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