Cardio, Back, and Arms Boot Camp!

Check out my boot camp workout that I have scheduled for this weekend! It’s a mix of strength training, cardio, and body weight exercises. Should be a good one! Kev   Workout Title: Cardio, Back, Biceps, Triceps, and Shoulders Equipment: Agility Ladder, Battle Rope, Free Weights, Resistance Bands, Medicine Ball, Post workout snack Warmup (30 seconds each): ~5 min

• Knees to hands
• Jog in Place
• Jumping Jacks
• Squat Kick-outs
• Squat Kick Forward
• Squat Punches (high, med, low)
• Modified Burpees

Dynamic Stretching (30 seconds each): ~5 min

• Leg up knee bent circles
• Arm circles
• Pot stirs
• Shoulder rolls
• Swimmers (alternating)
• The wave (hands up, hands back)
• Neck rolls

Group Cardio (cones- red far, blue close): ~15 min

• Walking lunges (Red Cone)
• Pushup Walk (Blue Cone)
• Side shuffle (Red Cone)
• Bear Crawl (Blue Cone)
• Burpee Jump forwards (Red Cone)
• Box Agility exercise – agility ladder and battle rope combo

Back, Biceps, Triceps, Shoulders: ~25 min Set #1

• Upright rows (10-15)- Back
• Static Arm Curls (16)- Biceps
• Lying Tricep Extensions (10-15)- Triceps
• Laying weighted punches palms face each other (10-15)- Anterior deltoid

Set #2

• Trap walk- Back
• 21’s- Biceps
• Tricep Kickbacks (15) – Triceps
• Arnold Press (10-15)- Shoulders

Set # 3

• Bent over rows (10-15)- Back
• 5x5x5 curls- Out, normal, hammer curl to chest- biceps
• Heart to heart or military pushups (10)- triceps
• Alternating lateral and front raises (20 total)

Partner ab work: ~5-10 min

• Medicine Ball hand off
• Medicine ball rotation
• Medicine ball throws
• Laying leg raises three positions
• Reach to feet with medicine ball or weight

Cool down/stretch