Fat Burn Boot Camp Weights + Cardio

Posted: August 7, 2011 by Bonnie Pfiester in Boot Camp, cardio, Full Body, treadmill, Weight Training, Workout
Tags: , , , , , , , , , ,
4-Part Full Body Workout

1. FAT BURN LEG CIRCUIT leg, cardio, conditioning

Dumbbell Squats (2 sets x 25 reps) ) http://www.fitstudio.com/exercises/barbell-squat

Walking Lunges for 25 steps (2 sets) http://www.fitstudio.com/exercises/overhead-walking-lunges

Ski Jumps (1 set 25) http://www.fitstudio.com/exercises/ski-jump

TREADMILL: 2-Minute Jog, 2-Minute Run, and 1-Minute Walk on treadmill Treadmill

OR 2 Minute Jump Rope http://www.fitstudio.com/exercises/jump-rope, 2-Minute Butt Kicks http://www.fitstudio.com/exercises/butt-kicks , 1-Minute Walk in Place (for cool down)

2. FAT BURN CHEST & CORE CIRCUIT chest, core, conditioning, upper body, cardio 

Pushups (2 set x 15 reps) http://www.fitstudio.com/exercises/push-up

25 mountain climbers http://www.fitstudio.com/exercises/mountain-climber

15 military burpees http://www.fitstudio.com/exercises/burpee

T-Plank (30 seconds on each side – repeat 1 time) http://www.fitstudio.com/exercises/t-plank

Elliptical / Cross Trainer (Medium level/pace for 2 minutes, fast/high-level for 2 minutes, and cool down for 1 minute)

OR 2 Minute Jump Rope http://www.fitstudio.com/exercises/jump-rope, 2-Minute Butt Kicks http://www.fitstudio.com/exercises/butt-kicks , 1-Minute Walk in Place (for cool down)

3. FAT BURN FULL BODY CIRCUIT full body, conditioning, cardio

Barbell Deadlift (2 sets x 20 reps) http://www.fitstudio.com/exercises/barbell-deadlift

Dumbbell Squat Thrusts with Shoulder Press http://www.fitstudio.com/exercises/thruster

Shoulder Lateral raises (2 sets) http://www.fitstudio.com/exercises/dumbbell-lateral-raise

Spinning Bike (Medium pace standing up in peddles for 2 minutes, full speed for 2 minutes, and cool down for 1 minute)

OR 2 Minute Jump Rope http://www.fitstudio.com/exercises/jump-rope, 2-Minute Butt Kicks http://www.fitstudio.com/exercises/butt-kicks , 1-Minute Walk in Place (for cool down)

4. FAT BURN BACK & ARMS CIRCUIT Arms, Upper Body, cardio, conditioning

Barbell Bent Over Row (2 sets x 15 reps) http://www.fitstudio.com/exercises/dumbbell-bent-over-row

Dumbbell bicep curl (2 sets x 15 reps) http://www.fitstudio.com/exercises/dumbbell-standing-bicep-curl

Dips (1 sets x 15 reps) http://www.fitstudio.com/exercises/straight-leg-triceps-dips

TREADMILL: 2-Minute Jog, 2-Minute Run, and 1-Minute Walk on treadmill Treadmill

OR 2 Minute Jump Rope http://www.fitstudio.com/exercises/jump-rope, 2-Minute Butt Kicks http://www.fitstudio.com/exercises/butt-kicks , 1-Minute Walk in Place (for cool down)

Get more BCx workouts at www.FitStudio.com 

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Comments
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