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Boot Camp Workouts

If your New Year’s resolution is fitness, or you’re simply looking for a new workout, consider these Boot Camp Workouts. This is not your military bootcamp training, but I think you’ll find them challenging nonetheless. The philosophy of this form of exercise is high intensity interval training.

Each term used in this regimen can be found on Google to help assist with your understanding of the specific movement.

Workout #1 – Emphasis on cardio

  • 5 min. dynamic stretching
  • 5 min. cardio (low rate warm-up)

Each exercise is done 1x for 45 seconds then repeat

  • Kettlebell goblet squat
  • Dumbbell shoulder press
  • Plank rockers
  • Kettlebell swings
  • Suicides
  • 5 min. cardio (interval)

Each exercise is done 1x for 45 seconds then repeat

  • TRX push-ups
  • TRX jump squats
  • Abs crunches
  • Ball throw
  • Jump rope
  • Static stretching – two minutes on muscle groups that were exercised

Workout #2 – Emphasis on upper body

  • 5 min. dynamic stretching
  • 5 min. cardio (low rate warm-up)

Each exercise is done 1x for 45 seconds then repeat

  • Dumbbell snatch – First time right side; Second time left side
  • Reverse fly
  • Inverted pull-up
  • Bosu Squat with med ball
  • Leg raise w/toe taps
  • 5 min. cardio (interval)

Each exercise is done 1x for 45 seconds then repeat

  • TRX push-up
  • TRX bicep
  • Spider-Man plank
  • Walking lunges
  • Battle ropes
  • Static stretching – two minutes on muscle groups that were exercised

Workout #3 – Emphasis on lower body

  • 5 min. dynamic stretching
  • 5 min. cardio (low rate warm-up)

Each exercise is done 1x for 45 seconds then repeat

  • Step up w/weights
  • Side squat w/shoulder press
  • Crunch pulse
  • Chest press with dumbbells on yoga ball
  • Bosu squat hold
  • 5 min. cardio (interval)

Each exercise is done 1x for 45 seconds then repeat

  • TRX bicep
  • TRX pistol squats
  • Side steps
  • Rope pull
  • Leg raise
  • Static stretching – two minutes on muscle groups that were exercised

(All pics are file photos)

– Brock McNeff is a personal trainer at a gym in Orange County, California. He holds a Bachelor of Science degree in Kinesiology from Biola University. He is a candidate pursuing a career in law enforcement in Southern California.

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