Today’s Boot Camp Workout – Sexy Arms and Metabolic Blast!!
I hope your day is going awesome! The boot camp workout I made today was a killer and I’ve had a couple emails and a Facebook response or 2 asking if I could send them the workout we did.
So I thought that it would be totally awesome to put it up on the blog rather than sending individual emails that way EVERYONE could partake in the torture…I mean fun!
Here’s the rundown…
1A) Hatchet – 15 reps
1B) Squat w/Push – 15 reps
2) Bird Dog – 15 reps per side
Phase 1 of the Boot Camp Workout: Sexy Arms!!
1A) 1 ½ Shoulder Press – 15 reps
1B) Upright Row – 15 reps
2A) 1-Arm DB Swing – 20 reps per arm
2B) DB Rear Fly – 15 reps
3A) Push-up – 12 reps
3B) Overhead Bodyweight Squat – 15 reps
4A) Seated Overhead Extension – 15 reps
4B) Plank Extension
Take a quick water break, and then go into…
Phase 2 of the Boot Camp Workout: Metabolic Blast!!
1A) Cross Body Mountain Climber – 12 reps per side
1B) Toe Touch Crunch – 20 reps
1C) Squat Thrust – 12 reps
2A) Jumping Jack – 30 reps
2B) Dive Bomber – 10 reps
2C) Stationary Lunge w/Shoulder Press – 15 reps per side
Phase 3 (If you have time) of the Boot Camp Workout: 4-Minute Tabata-Style!!
1A) DB Swing – 20 seconds
Rest 10 seconds
1B) Squat w/Shoulder Press – 20 seconds
Rest 10 seconds and repeat for 4 minutes – for the math-challenge, that should be 4 rounds…
Hope you enjoy it!
All the ladies were panting and their arms were very jell-o-like, which is exactly what I was going for.
When you really take a look at the workout, there’s nothing overly strenuous by itself, it’s the way the workout is put together – the way the exercises are combined and the reps used that really kick the intensity up a bit.
Just make sure you adhere to my 1 rule…Always work hard! It doesn’t matter what your current fitness level is because everyone can work hard. Just make sure you keep moving forward and constantly challenge yourself.
Have an awesome day!
…Be A Superhero Today!
Ed aka “The Fit Dad”