Time: 45 - 60 minutes
Equipment Needed: Weights or a Heavy Item
Warm Up: 5 - 10 minutes
Bootcamp Circuit:
Repeat this circuit 2 - 3 times depending on your fitness level.
In the squat and press, make sure to bring your weight down to the rack position from the press BEFORE moving down into the squat.
30 seconds Squat (with weight in LEFT hand)
30 seconds Squat and Press (left)
30 second Presses ONLY (left)
30 seconds Rest
30 seconds Squat (with weight in RIGHT hand)
30 seconds Squat and Press (right)
30 seconds Presses ONLY (right)
60 - 90 seconds Rest
Rest as Needed
Ladder:
Complete a ladder from 10 → 1. Complete 10 reps of each exercise, then 9 reps of each, then 8, and so on until you reach 1 rep of each exercise.
Rows (left)
Rows (right)
Wipers
Supermans
½ mile Jog and Rest as Needed
Cash Out:
Perform the following exercises for 1 set.
30 Abductions on EACH Side
30 Donkey Kicks on EACH Side
30 Fire Hydrants on EACH Side
30 Hip Bridges
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by RossHelen