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Equipment:

-mat
-stability ball
-weights

Cardios:

double step
knees
grapevine
v-step
boxer squats* (lead change)

walk up and back (knee at front and back)
knees
grapevine
knee repeater* (lead change)

shuffle R and L
power squats
jumping jacks
boxer squats
chinese fire drill (run around to different spots)

Strength:

-ham curls on ball
-glut raises on ball

-chest press on ball
-push ups on ball

-wall squats and sits with ball
-overhead press
-squat and press

-back fly
-lateral and frontal raises sitting on ball

-bicep curls
-reverse curls
-tricep raise behind back
-crab dip

Abs:

-ab roller on ball
-bicycle (break it down)
-suicide plank
-plank on ball
-plank with mt climbers and twisting mt climbers
-crunches on ball to center and to sides

Bootcamp in the park

all outside, utilizing body weight and available equipment, participants brought their own mats

Lower body and lungs ladder:

• 1 squat, 1 lunge each leg, 1 mt. climber each leg
• 2 squats, 2 lunges, 2 mt. climbers
• 3
• 4....10 and then back down

Intervals:

• pushups 30 sec
• plyo squats 30 sec
• close grip pushups
• burpees
• staggered pushups
• jumping jacks

Hard Part:

• 5 box jumps, 5 burpees, sprint
• 10 box jumps, 10 burpees, sprint
• 5 box jumps, 5 burpees, sprint

Abs:

• spiderman
• oblique twists
• plank
• t-stabilization
• suicide plank

Bootcamp in the park

all outside, utilizing body weight and available equipment, participants brought their own mats

Warmup:

• jogging and stop periodically to do flurries, squats, uppercuts, quick feet, etc

Hard part (repeat 2-3x, finish last set with 10 burpees):

• 15 pullups (on jungle gym)
• 25 squats
• 25 situps
• 15 pushups
• run 400 m

Abs:

• v-ups
• leg-hip raise (on parallel bars on jungle gym)
• ab vacuum (suck abs in)
• lying twist (legs fall to sides)
• superman
• swimming
• jack knife
• plank w/ mt. climbers

Misc:

• overhand and underhand supine rows (at jungle gym, lay under low bar and pull self up)
• one leg balance -> one leg squat
• lateral step ups
• burpees
• pushups

Cool down and strech

Bootcamp in the park

all outside, utilizing body weight and available equipment, participants brought their own mats

4x fast:

• 30 mt climbers each leg
• 10 jumping lunges each leg
• 10 T-stabilization pushups

abs, 30 sec, 2x through:

• spiderman
• plank
• oblique twists
• t-stabilizations
• suicide plank

1x with cardio in between:

• 20 pushups
• 20 dips
• 20 stepups
• 15 burpees
• 25 squats
• 20 alt lunges
• Cardio (jumping jacks, quick feet, jump rope, flurries, jog in place, uppercuts)

Suicides

Plyos:

• box jumps
• circle runs
• jump/rotate squats
• moguls
• heisman and hold

Additional abs and cool down and stretch

Rep Recycle

variation of rep revolution (2-4 circuits of exercises for squats, chest, triceps, lunges, back, biceps, shoulders, abs)

Equipment needed: mat, step, bar with 1-2 weight plate sets, light-ish set of dumbells

Circut 1:

• basic squat
• chest press
• tricep kickback
• lunges on step
• single arm rows (back)
• bar bicep curls
• overhead press (bar)
• suicide plank

Circuit 2:

• plyo squats
• pushups on floor and one arm on step
• tricep dips on step
• plyo lunges (jumping lunges)
• bend over row (back)
• hammer curls
• lateral and frontal raises
• bicycle (starting with legs only, arms only, both, increase speed twice and come back down)

Circuit 3:

• squats on bench
• chest flies
• tricep raise (behind back)
• around the world lunges
• reverse flies
• revers curl (bar)
• upright row (shoulders)
• oblique twists

Total Tone

Floor Aerobics warm up

Equipment:

-mat

-2 sets of weights

-stability ball

Ball:

-pushups

-at the wall:

-wide rows

-back lifts

-tricep kickbacks

-wall sit with T raises (weights in hand, palms facing out, down at your sides --raise up, fly together, fly out and down, repeat)

-overhead squat (ball overhead)

-overhead plie squat

-inner thigh rotations (lay down, ball between feet in the air -- twist)

-outer thigh lifts (lay on one side, upper body over ball, bottom leg bent at 90 degree angle, top leg extended outward -- raise and lower top leg keeping hips aligned)

Weights:

-lunges with bicep curls

-sit on ball -- box press (up, down, rotate forward, fly down, and reverse)

-crab dip (use triceps to dip)

-calf raises and bicep curls (toes in, toes out, straight ahead, etc)

-straight leg dead lift

Stretch all muscles used

Body Bootcamp

4x through as fast as you can:

-30 mountain climbers each leg

-10 jumping lunges on each leg or regular lunges

-10 T stabilization pushups on feet or knees

Abs 30 sec each, 2x through:

-spiderman climbs

-plank

-oblique twists

-T stabilizations

-suicide plank

1x through, with 30 jumping jacks or other cardio inbetween:

-20 pushups

-20 dips

-20 step ups

-15 squat thrusts

-25 squats

-20 alternating lunges

Run suicides

Plyos:

-box jumps

-circle runs

-jump/rotate squats

-moguls

-heisman and hold

Body Bootcamp

Tabata intervals - varied

Press and squat onto small stability ball, then sprint 3 laps, repeat as desired

Ab routine

Tabata intervals - pushups only

Jump rope

Plyo squats and run 3 laps

Wall sits with partner doing high five sit ups

Total Tone

Equipment:

-mat

-step

-heavy and light weights

-stability ball

Warm of consisted of step touches, power squats, lunges, jumping jacks, etc

Abs (30 each, x2):

-spiderman climbs

-plank

-oblique twists

-T stabilizations

-Suicide plank

Stability Ball:

-glut raises

-ham curls

-chest press

-pushups

-back lifts

-wall sits

Weights and Step:

-squats on step, add press

-dips on step

-calf raises

-one armed back rows

-lunges with bicep curls

-skull crushers

-reverse flys

-lateral and frontal raises

Stretching of all muscles used