The weather is a little iffy this week, so it’s likely you have taken your workout inside.  Whether it’s 100-degree heat, hail, or rainy skies that has brought you indoors, the Bootcamp Workout of the Week has you covered!

TRX Warm Up:

1:00 Squats

1:00 Right (Single leg) Squats

1:00 Left (Single Leg) Squats

-Stretch well-

Interval runs!

 

5 minute jogging warm up
00:45 Sprint	7.0+
1:00 Walk/Jog	4.0 – 6.0
1:00 Sprint	7.0+
1:00 Walk/Jog	4.0 – 6.0
1:30 Sprint	6.5+
1:00 Walk/Jog	4.0 – 6.0
1:00 Sprint	7.0+
1:00 Walk/Jog	4.0 – 6.0
00:45 Sprint	7.0+

TRX Upper Body 200

Supermans

Tricep Extensions

25 Inverted Rows

25 Bicep Curls

25 Tricep Extensions

25 Supermans

25 Bilateral External Shoulder Rotation

25 Chest Flys (T’s)

25 Front Shoulder Raises

25 Push Ups

Ab Floor Set

1-3x

:30 on/:10 off

• Plank Jumping Jacks
• Ab Bicycles
• Double Crunches
• Spiderman Push ups
• 10 Mountain Climbers/3 Tuck Jumps 
• 3 Traveling planks (right and left) <---->

Don't forget your active recovery warm down! Thanks to the intervals your hamstrings may need some extra stretching.  Don't forget to continue to hydrate throughout the day!

Warm Up:

40m drill/60m jog

• Glute kicks/jog
• Karaoke/jog
• Shuffles/jog

100's Drill:

(1-3 Rounds)

100 Jump rope hops

90 Jumping jacks

80 High knees

70 Crunches

60 Quick squats

50 Plank hold knee-to-ground touches

40 Skater jumps

30 Tuck jumps

20 Push ups

10 Burpees

-Sprint 400m- 

Plyo Set:

3 Rounds, 00:30 ON/00:10 Rest

• 2 Squats, 2 Lateral leg raises
• 10 High knees, 5 Tricep push ups
• 5 Get Ups, 5 Star Jumps
• 4 Plank V-Jumps, 4 Plank Jumping Jacks

Cool down and hydrate!

Hot weather, hot body! 

Get yourself ready to sweat and work through this 30 minute fat-blasting workout.

Warm Up:

5 minute jog

50m high knees

50m jog

50m glute kicks

50m jog

50m shuffle right

50m shuffle left

Set #1

:50 ON/:10 REST

2x through-

• Lateral Skater Jumps
• 3 Walking Push Ups/5 Mountain Climbers
• 5 Hops to Right Palm & 1/2 Burpee (*See picture below)
• 5 Hops to Left Palm & 1/2 Burpee
• Plank Jumping Jacks

*

 


















Set #2

:30 ON/:10 REST

1 Resistance Band, 2x through-

• Back Row
• Overhead Shoulder Press
• Bicep Curl
• Overhead Tricep Extention

       100m Sprint 

Core Set

2 rounds, :30/each, no rest in between exercises-

• Plank Hold 
• Bicycles
• Flutter Kicks
• Burpees

COOL DOWN!