3 Day Bootcamp Workouts
Workout Day 1
WARM UP
5 min. jog, 2 min. full body stretching
WORKOUT
20 squats, 20 pushups, 20 crunches
15 squats, 15 pushups, 20 crunches
10 squats, 10 pushups, 20 crunches
2 min. water break
20 lunges, 20 seated band rows, 20 v-ups
15 lunges, 15 seated band rows, 20 v-ups
10 lunges, 10 seated band rows, 20 v-ups
2 min. water break
20 sec. mountain climbers, 20 sec. plank, 20 squat jumps
15 sec. mountain climbers, 15 sec. plank, 15 squat jumps
10 sec. mountain climbers, 10 sec. plank, 10 squat jumps
2 min. water break
10 eight count bodybuilders
COOLDOWN
Full body stretches, head and shoulder rolls
Workout Day 2
WARM UP
1 min. of each
Bicycles, Knee taps, arm circles, butt kicks, side to side kicks
WORKOUT
30 jumping jacks
30 arm circles (each direction)
20 pushups
30 sec. squat hold
1 min. jump rope
1 min. squat kicks
20 side crunches (each side)
20 side to side lunges
15 wide pushups
20 wide squats
20 supermans
1 min. jump rope
30 windmills
2 min water break, repeat 2 – 3 times
COOLDOWN
Full body stretches, shoulder and head rolls
Workout Day 3
WARMUP
2 min. jog in place, 1 min. arm circles, 1 min. windmills, 1 min. standing bicycles
WORKOUT
Perform each exercise for 30 sec. then rest for 30 sec. (5 min. interval cycles for each)
Jump rope
Static pushups
Windshield wipers
Hip thrusters
Spiderman pushups
Plyo jump w/ knee tucks
Grapevines
COOLDOWN
Full body stretches, head and shoulder rolls
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