Turkey Day Count Down

warm up: jumping jacks, squats, lunges, and push ups

3 rounds

30 push ups

40 sit ups

50 squats

1:00 rest between each round

8:00 ladder

laps on stairs (1, 2, 3, 4, 5)

split jumps (10, 20, 30, 40, 50)

2 rounds

3:00 minute round boot camp boxing

1:00 jackknife sit up to ab pulse

2 rounds

4:00 minute freestyle round of boxing

1:00 side sit up

 

30 Minute Workout

Warm Up

20 Squats

20 Push-ups

20 Sit-ups

20 Lunges

20 Supermans

Repeat 3X

 

30 Minute Workout

30 Bentover Rows (95/65)

15 Burpees

30 Box Jumps

15 Pull-ups

30 Goblet Squats (45/25)

15 V-up w/ Roll-up

Repeat for 30 Minutes

Conditioning workout

this workout is estimated to take 20 to 30 minutes focused on getting your heart rate up for that time frame. We put a 30 minute time cap on the workout.

warm up: 100 reps of each exercise

– high knees

– jumping jacks

– mountain climbers

– bicycles

4 rounds

– 300 m run

– 20 Neutral grip deep squats with a shoulder press

– 20 lumber jacks

rest for 1:00

4 rounds

– 20 dumbbell exchange

– 20 power jacks

– 300 m run

timed event

once you complete workout you will have extra time to work on your weaknesses: mobility, cardio, or strength.

Lean Machine

Warm Up

100 Each

Jumping Jacks

Mountain Climbers

Bicycles

Lunges

Workout

4 Rounds

8-12 Bench Press

8-12 Leg Lifts

4 Rounds

8-12 Alt. Bicep Curls

8-12 Butterfly Sit-ups

4 Rounds

12 Hack Squats

12 Leg Curls

3 Rounds

250m Row

10 Burpees

10 Box Jumps

4 Rounds

15 Tricep Push-downs

15 Belly Blasters

4 Rounds

5 Negative Pull-ups

10 Alt. Bent-over Row

Every Minute on the Minute :20 – :35

on this workout you will do an exercise every minute on the minute for an interval of 20 to 35 seconds. Randomly select your time. If you want to build muscle you can go heavy (6-8 reps) if you want volume go light (12-20 reps)

8:00 Every minute, on the minute

1. back squats

2. bentover rows

3. box jumps

4. rotate between two exercises

– GHD back extensions

– Burpees

 

Strength Day Midlothian Bootcamp

12 minute warm up: core work, learn new movements

4 stations 9 minutes each

1. Partial Bench press 105 reps (1/2 your body weight), run the remaining time

2. Max reps 15 Deadlifts + 15 box jumps

3. 100 reps tricep push down (change weight every 10 reps)

4. 1 lap sled push, 10 tire flips, 100 high knees

“break your habits or your habits will break you!”

40 Rep Workout

Warm Up

40 Jumping Jacks

40 Lunges

40 Sit-ups

40 Supermans

40 Mountain Climbers

Strength

40 Barbell Press (75/55)

40 D.B. Press (20/10)

40 Weighted Push-ups

40 Jumping Squats

40 Overhead Lunges (45/25)

Dynamic

40 Box Jumps

40 Burpees

40 Power Jacks

20 Skydive Push-up Variation

40 Bananas

Cardio

800m Run

Cool Down

Caveman Stretch – One Minute Each Side

Back Day – Midlothian Bootcamp

Workout

40 Minutes – Max Reps

30 Bent Over Barbell Rows

60 Aqua Aans

30 Bent Over Rows with Dumbbells

60 Supermans

30 Lat Pulldowns

60 Rowers

30 GHD Back Extensions

60 High Jumpers

400m Run

Use moderate weight. If you are able to get 30 reps 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)

___________________________

3 Rounds

10 Handstand Push-ups

10 Burpees

___________________________

800m Run

___________________________

4 Rounds

10 Toe to Bar

10 Overhead Lunge (45/25)

___________________________

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)