DIY boot camp

Below I’m going to give you a workout I’ve done a couple times now that I love! It definitely makes you sweat, but it’s a good one! I’m going to do my best to describe the moves which I don’t know the name… Bare with me! If you have specific questions, just ask!

Repeat each set 3 times:

  • reverse lunge on step, weight (12lb) in each hand [x12/side]
  • floor jax with spiderman knees [x12]
  • barbell dead lift
  • frog hops (in plank position, bring legs up outside of knees and back – it’s like a half wide-burpee) [x12]
  • squats with weight in each hand [x12]
  • mountain climbers [30 total]

TM tabata (20 sec on, 10 sec rest; repeat 8 times at 8-10mph pace)*

  • roundhouse kick tabata (switch legs – 20 sec on, 10 rest; repeat 8 times) *don’t repeat this one 3 times
  • shoulder shrug with weights [x12]
  • floor jax [x25]
  • jumping jacks [x25]
  • roundhouse kick tabata (switch legs – 20 sec on, 10 rest; repeat 8 times) *don’t repeat this one 3 times

TM tabata (20 sec on, 10 sec rest; repeat 8 times at 8-10mph pace)*

  •  bench leg swings (on a bench, place arms in front of you, swing legs up and over the bench straight behind you) [x25]
  • up-out-up-down arms (with small weight in each hand, do a lateral raise, bring arms out to 90 degree angle, back out in front and back down) [x12]
  • 30 second wall sit
  • shoulder taps [x30]
  • jump squat on bench [x20]
  • triceps dips [x12]
  • high knees [30 seconds]

TM tabata (20 sec on, 10 sec rest; repeat 8 times at 8-10mph pace)*

*For TM tabatas, make sure you are reaching maximum effort by checking your heart rate (220-age = max HR) after each. If the first time you didn’t reach your max, increase the speed or incline the next TM tabata!

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