Jumbo Set

warm up 10:00
Ladder (1,2,3,4,5,6,7,8,9,10)
– push ups, curls, shoulder press
– superman: close, moderate, wide arm

400 m run then find a buddy and do exercises together
40 med ball burpees
40 squats (1 burpee each time you stop)
80 m sand bag carry + 20 dead lifts *2
40 iceskaters
40 pull ups – with spotter
40 push ups
20 ab rolls
160 m resisted band run
40 db twist
160 m run

“Peaks and valleys happen in life. If you are not pushing hard enough you will get stuck in the valley. If you are pushing when you are at your peak, you will have the momentum to get out of the valley faster.”

Midlothian Boot Camp Full Body Blast

Basic Warm up

3 Rounds
10 Leg Lifts
4 wall walks (4 elevated inch worms)
10 Goblet (45/25)

1 Round
50 fire hydrants
50 ice skaters
50 tricycles
50 sea turtles

3 rounds
12 buddy inverted rows
24 buddy sit ups
12 buddy push ups
24 quad killers

1 round
20 box jump burpees
10 strict press
20 split jumps
10 pull ups

maintenance work
3*15 tricep push downs
3*15 GHD back extensions

Saturday Mansfield Boot Camp

1000 m run

30 (4 w/sprawl)

30 overhead lunges

30 ab rollers

Ladder 3,6,9,12,15,18,21

– sit ups

– 10 yard shuttle

– jumping squats

500 m run

50 knee strikes each leg

150 m med ball toss from back

21-15-9

– under hand pull ups

– thrusters

 

Weights, Bodyweight, Buddy

2 rounds of 1:00 of a weight, body weight and buddy exercise

– db burpees,

– regular burpees

– buddy floor wipers

 

– squat with lateral raise

– star jump

– quad killers

 

– db hammer Jack’s

– hammer jacks

– buddy push ups

 

– renegade rows

– t bar push ups

– buddy sit ups

 

– squat w bicep curl

– squat w punch

– sit up/lateral raise

 

Register on the website, new point system!

Blitzkrieg

Blitzkrieg
Dynamic warm up

10,9,8,7,6,5,4,3,2,1
Push ups
Sit ups
+ 1 flight of stairs
Then do
33 squats run 200 m
33 squats run 200 m
33 squats run 200 m
Then do
1000 punches 10 sets of 100
33 tricep extension run 200 m with db
33 tricep extensions run 200 m
With db
33 tricep extensions run 200 m
With db
100 knee strikes sets of 20
10 rounds
10 tricycles + 10 side planks + 1 flight of stairs

Strength Training Midlothian boot Camp

3 stations, 3 exercises for 10 rounds

 

10 rounds

10 bench press

20 mountain climbers

20 bicycles

then do

10 tricep push downs

20 body weight squats

10 butter fly sit ups

then do

10 shoulder raises

10 GHD back extensions

 

Finish the year strong!

Finishing Strong
5 rounds :30 on :30 off
1. Barbell lunges
2. Ab pulse/Glute raise during rest
3. Sprints
4. Wall Glute raise
5. OH lunge (45/25)

Boot Camp Boxing (new combos!)

Warm up:

Tabatas

1. Alternating Tabata: high knees, butt kicks, jumping jacks, bicycles, push ups, air squats, mountain climbers,

2. power squats

3. side sit ups

Then run 400 meters

Boxing: Introduce two new combos

:90 repeat fist combo *2

20 push ups + 20 jump squats

:90 repeat second combo*2

20 push ups + 20 jump squats

:90 repeat head movement with counter

20 push ups + 20 jump squats

3:00 round of boxing

cool down

 

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

 

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.