3 Day Bootcamp Workouts

Posted By Georgette Pann
Categoirzed Under: Bootcamp exercise Ideas, Bootcamp Exercises, Bootcamp Games, fitness bootcamp, Group Training
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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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