Bootcamp Workout of the Week #4

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Updated: March 29, 2018
bootcamp

Bootcamp Warm-Up

1] Movement Warm-Up (20 Yards Each)

  • Jog/Backpedal
  • Tall Shuffle w/ Arms
  • Skip Forward/Skip Backwards
  • Carioca

2] Dynamic Warm-Up

 

Dumbbell (DB) Rock & Rout Complex:

4 Reps of Each Exercise (Each Side) – 4-6 Rounds – 1-2 Minute Rest Between Rounds

  • Split Jumps
  • Reverse Lunges
  • Bent-Over Alternating Row
  • Shoulder Press
  • RDL
  • Curls
  • Floor Press
  • Upright Row

Strength & Cardio

2-Minute Jog Between Each Block of Exercises

1a] DB Swings – x5

1b] Squat Jumps – x5

3 Rounds

2a] TRX Rows – x10

2b] Push-Ups – x10

3 Rounds

3a] DB Bench – x10

3b] DB Bent-Over Row – x10

3 Rounds

4a] DB Curls – x10

4b] DB Push Press – x10

3 Rounds

5a] 10 Skydivers -x10

5b] 10 Stability Ball Rollouts – x10

3 Rounds

Questions on exercises, modifications, or substitutions in any of our bootcamp workouts? Drop an email!

Coach Kyle McKelvey

coach.kmckelvey@gmail.com

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