BOOT CAMP WORKOUT

Posted: May 25, 2011 by Bonnie Pfiester in Boot Camp, Full Body, Workout
Tags: , , ,

BONNIE’S FULL-BODY WORKOUT AT HOME  (15 minute segment)my workout for those times I don’t want to run in the HEAT! 

* Jumping Jacks for warm-up (50 reps)
* Mountain Climbers (25 reps) (HOW TO: Start in push-up position, while maintaining the same position with the hands, bring one knee and foot up and quickly alternate as if walking or climbing. Stay in position for next exercise)
* Push-ups (1 set to failure – stay in position for next exercise)
* Front Plank (push-up position holding up position for 30 seconds. Stay in position for next exercise without letting your knees hit the ground)
* Side Plank (30 seconds each side)
* Burpies (25 reps) HOW TO: 1. Start standing up, 2. drop down in the push-up position, 3. bring both feet in a hop up to the hands then 4. stand up with a small jump off the ground and repeat. This is a four count exercise equaling one rep.
* Squats (25 reps) Using a chair, squat down until your bottom barely touches the chair (without putting any weight in the chair) and squat up. (do not lock legs or rest at the top)
* Hover Squats (50 pulses) Quickly step away from the chair and return the low squat position as if hovering over a toilet without touching. With hands in front of you for balance, pulse up and down only rising a couple inches.
* Walking lunges (30 steps)
* Jumping Jacks (30 reps)
* Dips with chair (1 set to failure)
* Crunches (30 reps)
* Snow Angels (25 reps) With legs and arms off the ground, pretend to make a snow angel, waving arms and legs back and forth.
* Dead Bug (60 seconds) Lay back on the floor with legs off the ground, legs slightly bent in front of you and head and arms off the ground above your head.

INTENSE FAT BURNER:
 REPEAT THE SEGMENT 3 TIMES FOR AN INTENSE 45+ MINUTE WORKOUT.

INTERMEDIATE FAT BURNER: DO THE SEGMENT ONCE, THEN WALK OR JOG FOR 15 MINUTES AND REPEAT THE SEGMENT A 2ND TIME FOR A 45+ MINUTE WORKOUT.

BEGINNER FAT BURNER: DO 15 MINUTE SEGMENT AND FOLLOW WITH A 30 MINUTE POWER WALK.

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Comments
  1. Brad Grinnen says:

    ya, i’ll be doing this today… can’t wait!

  2. can u post a video of you doing this….? we all wanna see you kick your own butt!
    My body hurt just reading it!

  3. You WOULD want to see me in pain wouldn’t you Stevo! haha

  4. Doing this workout today!!!!

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