Boot Camp Workout

Bootcamp

Muscular Endurance was the name of the game last night.  This is a great workout that as always can be manipulated to whatever fitness level you are.  It focused on working three exercises for 5 sets with a total of 4 seperate circuits.  The session was as follows:

Warm Up – Prepare the body for exercise by warming up all the major muscle groups and getting set for working out.

Main Session – This was a circuit that was based around rep count.  It worked on 3 exercises completed one after the other for 5 sets

Circuit One

  • Press Ups (10 reps) – Inclined press ups using a bench
  • Step Ups (12 reps) – we used a little step that was available in the park.
  • Squats (15 reps)
  • Complete all exercises in rotation and repeat 5 times

Circuit Two

  • Leg Raise (10 reps) – Seated on bench
  • Hand Step Ups (12 reps) – Use the step that was used for step ups
  • Lunges (20 reps) – 10 reps each leg.  Alternating between legs.
  • Complete all exercises in rotation and repeat 5 times

Circuit Three

  • Tricep Dips (10 reps) – Use bench
  • Mountain Climbers (12 reps) – Hands on step
  • Split Lunge (20 reps) – 10 reps on each leg.  Complete all 10 on one leg before moving to other leg
  • Complete all exercises in rotation and repeat 5 times

Circuit Four

  • Squats (10 reps)
  • Double foot jumps (12 reps) – Using the step.  Ensure take off and land with both feet.
  • Squat Jumps (10 reps) – Squat and jump as high as you can.  Keep your arms to your side to work the legs.
  • Complete all exercises in rotation and repeat 5 times.

Cool Down – Return your body to a pre-exercise state.  Make sure you stretch off all the major muscle groups that you have used.

If you want to try this session out but feel that the exercises/reps may be too much then you can change the exercises/reps to suit your needs.

Have a fit and healthy day

Rob 🙂

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