Showing off those biceps!
A great workout for bootcamp to start off the week! This workout was a total of 20 minutes, including the warm-up and cool down. To extend it, go through one-to-two more circuits. However, it should be performed intensely enough that only two circuits are needed. This workout is not geared toward beginners, but more toward intermediate/advanced exercisers.
Do as many repetitions as you can in the allotted time during circuits. During the warm-up, use those exercises to get blood flowing, stretch, and increase your heart rate.
Warm-up (Go through the circuit two-three times total, 30 seconds each exercise, no rest between exercises or circuits)
- Bodyweight Squats
- Push-ups
- 2-leg Hip Extension
Circuit (30 seconds each exercise, no rest between exercises, 1 minute rest after circuit is complete, then repeat 1 time)
- Forward Lunge
- Plank
- Jump Squats
- Side Plank
- rest one minute, then repeat 1 time
Rest one minute
Depletion (20 seconds work followed by 10 seconds rest and transition, go through circuit 4 times total)
- Burpees (rest 10 seconds then move to the next exercise)
- Push-ups (rest 10 seconds then go back to first exercise)
Cool-down
- Camelback
- Bird Dog
- Lunge Stretch
**Caveat: This is NOT a workout for someone with a health condition or who has not been approved to exercise intensely. Please consult a doctor or other health professional before beginning a workout program. See disclosure here.**
AUG
