Back day Midlothian Bootcamp

 

40 minutes max reps

30 bent over barbell rows

60 aqua mans

30 bent over rows with dumbbells

60 supermans

30 lat pulldowns

60 rowers

30 GHD back extensions

60 high jumpers

400 m run

use moderate weight. If you are able to get 30 in a row increase intensity

Upper Body + Cardio

Workout

Bench Press Ladder with Buddy

1,2,3,4,5,6,7,8,9,10 (1/2 Bobyweight)

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3 Rounds

10 Handstand Push-ups

10 Burpees

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800m Run

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4 Rounds

10 Toe to Bar

10 Overhead Lunge (45/25)

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800m Run

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Maintenance

100 Ab Twists

100 Skull Crushers

100 D.B. Lunges

5 stations 3 rounds

5 Stations 3 Rounds 1:00 each (15:00 of total work)

Station #1 – 30 yard sled push + 30 yard broad jump

Station #2 – Tire Flip

Station #3 – Barbell Squat (95/65)

Station #4 – Push ups

Station #5 – Swiss Ball Pike

30 second rest in between each rotation (30:00 total)

Kick Up The Cardio

Workout

1 Mile Run

5X8 Bench Press

3 Sets – 15 Dips/15 H.R. Push-ups

800m Run

3 Sets – 15 Tricep Push-ups/15 Mountain Climbers

10X40 Yard Sprints

3 Sets – 15 Jackknife Sit-ups/30sec Plank

3 Sets – 12 Burpees/12 Lunges

30 Box Jumps

Cool Down:

Caveman Stretch

Shoulder Presses

Attention Mansfield iChoosefit

Mansfield iChoosefit will be held at Katherine Rose Park due to our attendance at a run. The address is 303 Walnut Ridge. We will meet at the basketball court at 7 am this Saturday.

1 mile + 1000 reps

160 m run between each set of 100

100 push ups

100 squats

100 bicycles

100 power jacks

100 db split jumps

100 sky crunches

100 bicep curl with a squat

100 renegade rows

100 tricycles

100 bicep curl with an Arnold Press

Self Defense Seminar Coming up November 30th at Alvarez Jui Jitsu!

4 Phase Phenomenon

800 m Run

15 Box Jump Burpess

60 Prisoner High Knees

15 I-Surrenders (7-12 lbs)

800 m Run

15 shoulder to overhead

30 side sit ups

15 Box Jump Push ups

30 side sit ups

80 m Waiter Carry (45/25)

15 Sissy Pull ups (overhand)

250 m row

15 Sissy Pull ups (underhand)

80 m waiter carry

15 Power Squats (air Machine)

250 m run

15 Power Squats (air Machine)

250 m run

 

Three Rounds and You are Down (Boot Camp Boxing) Mansfield Boot Camp

Warm up

– high knees, butt kicks, shuffle, power skips

– mobility: hips, quads, hamstrings, shoulders

– 3:00 instructional round of boxing

3 rounds

3:00 Boxing

400 m varied cardio (jog, sprints, combos)

25 Hand Release push ups

25 pull ups

5X5 Stations

Warm Up

7 Burpees, 1 Lap, 5 Pull-ups – Repeat 5x

Workout

5X5 Stations = 5 Minutes/Max Reps

Boxes

15 Box Jumps

15 Squats

Cardio

1 Lap

15 Push-ups

Platform

15 Barbell Lunges

15 Leg Lifts

Cardio

1 Lap

25 Lunges

Dumbbells

30 Weighted Lunges (45/25)

30 High Knees

Boxing and Cardio Blast

1 mile combo

100 m high knee + 100 m jog + 100 m butt kick + 100 m jog + 100 m sprint + 100 m jog + 100 m back pedal for two rounds

3:00 max reps of DB squats and reach, 10 bicep curls each time you stop

1:00 full plank

1:00 push up with renegade row

1:00 full plank with left arm up and right leg up

Boxing

2:00 max reps on the 5th combo

2 sets of 200 m run

2:00 max reps on the 6th combo

2 sets of 200 m run