Free Workout Plans

boot camp workout girl

Super Simple Fighting Fit Boot Camp Workout

boot camp workout girlThis is a simple (mostly) body-weight boot camp workout I give my clients to do when they’re on the road and have to miss boot camp classes:

Fighting Fit Boot Camp™ Super-Simple Body Weight Workout

Warm-up: Elbows to knees 1 min., Jumping Jacks 1 min., twice each

Push-ups: 3 x 10-20 reps

Pull-ups or Rows with dumb bells or bands: 3 x 10-20 reps

Squats or Lunges: 3 x 10-20 reps

Squat Thrusts/Burpees: 3 x 10-20 reps

Step-ups: 10-12” bench or step, 1 min. rapid pace with 30 sec. break x 3 sets

Abs:

  • Crunches: 25 – 50
  • Leg-lifts: 25 – 50
  • Knee Grinders or Twist Crunch: 25 – 50
  • Supermans: 2 sets x 12 reps

Cardio: 15 – 20 Minute run, do intervals twice a week by alternating running and jogging between light poles (basically, 30 seconds sprinting, 1 minute jogging).

Stretch and Cool-down: 5 minutes

That’s it! This is a great workout for staying in shape if you travel a lot – you can do all of it with minimal equipment.

Want to know more about Fighting Fit Boot Camp™?

Click here if you’re interested in finding a location: Find a boot camp workout in your area

Click here if you’re a fitness instructor or coach: How to become a certified boot camp instructor

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Kettle bell workout

Basic Full Body Kettle Bell Workout

Kettle bell workout

Lift heavy if you can with this kettle bell workout, but if all you have is light kettlebell just increase your reps and density (do more in less time).

This is a basic full-body kettle bell workout I do when I want a quick full-body workout.

Simple, no frills, and quick.

  • Two-Hand Swing – 20 reps
  • One-arm Swing – 10-12 reps each arm
  • One-arm (Hang) Clean – 10-12 reps each arm
  • Overhead Clean – 10-12 reps each arm
  • One-arm Row – 10-12 reps each side

Repeat the circuit if desired, up to three times or for 20 minutes straight with a 45 second rest between circuits. You can also add some Turkish get-ups if you’re feeling froggy.

Hey! Do you like working out with -

  • Kettlebells
  • Sandbags
  • Ropes
  • Heavy bags
  • Heavy stuff like rocks and logs
  • Tires
  • Sledgehammers

And other various random manly objects? :)

Then you should take a look at this workout program. It takes kettle bell workouts and combines them with all kinds of crazy strength and muscle-building routines.

But only get it if you’re serious about functional strength and muscle.

Here’s the link: http://fitnessprogramsonline.com/underground

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Isagenix