Cardio, Back, and Arms Boot Camp!

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Cardio, Back, and Arms Boot Camp!

Posted under: Workouts

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

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