3 TT Bootcamp Workouts (Beginner,Big 6 Circuit,Abs Bootcamp Series)
TT Bootcamp Workout #1 – Beginner Bootcamp
Warm-up (20 seconds per exercise) – 5 minutes
• Cross Crawl
• Jumping Jacks
• Kneeling Close-grip Pushup
• Lying Hip Extension
• Plank
• Arm Crosses
• Rest 1 minute before repeating 1 more time. Add rest between exercises as needed.
TT Strength Circuit (20 seconds per exercise) – 10 minutes
• 1-Leg Lying Hip Extension (20 seconds per side)
• Kneeling Pushups or Regular Pushups
• Mountain Climber
• Bird Dog
• Rest 30 seconds between exercises.
• Rest 2 minutes before repeating the circuit 1 more time.
Water Break – 2 minutes
TT Big 5 Circuit Conditioning (20 seconds per exercise) – 10 minutes
• Total Body Extension
• Pushup Plank Hold
• WYT on Stability Ball or Stick-up
• Split Squat – hand on wall or partner for balance (20 seconds per side)
• Side Plank (20 seconds per side)
• Rest 2 minutes between circuits and repeat 2 more times.
Water Break – 2 minutes
TT Fun-n-Games! – 5 minutes
• Follow the leader (take a 30 second break every minute)
Cool-down & Stretching & Water Break – 10 minutes
TT Bootcamp Workout #2 – TT Big 6 Circuit Bootcamp
Warm-up (20 seconds per exercise) – 10 minutes
• Run in Place
• Leg Swings (20 seconds per side)
• Spiderman Climb
• Prisoner Lunge (20 seconds per side)
• Pushups
• Stick-ups
• Rest 1 minute and repeat 1 more time.
TT Strength Circuit (20 seconds per exercise) – 5 minutes
• Vertical Jump
• Decline Pushups
• 1-Leg Deadlift
• Rest 2 minute before repeating 1 more time.
Water Break – 2 minutes
TT Big 6 Conditioning Circuit (30 seconds per exercise) – 10 minutes
• Side-to-Side Jump
• Prisoner Squat
• Close-grip Pushup
• Band Row or DB Row or Bodyweight Row or Stick-up
• Reaching Lunge (30 seconds per side)
• Side Plank (30 seconds per side)
• Rest 2 minutes before repeating 1 more time.
Water Break – 2 minutes
TT Big 6 Conditioning Circuit (30 seconds per exercise) – 10 minutes
• Jumping Jacks
• Split Squat (30 seconds per side)
• Band Row or DB Row or Bodyweight Row or Stick-up
• Off-set Pushup (15 seconds per side)
• Lateral Lunge (30 seconds per side)
• Cross-Body Mountain Climber
• Rest 2 minutes before repeating 1 more time.
Water Break – 2 minutes
TT Total Body Abs Circuit (20 seconds per exercise) – 5 minutes
• Inchworm
• Side Plank Leg Raise (20 seconds per side)
• Mountain Climber
• Rest 2 minutes before repeating 1 more time.
Cool-down, Stretching & Water Break – 10 minutes
TT Bootcamp Workout #3 – Abs First: Part 1 of the TT Abs Bootcamp Series
Warm-up (20 seconds per exercise) – 10 minutes
• Jumping Jacks
• Arm Crosses
• Total Body Extension
• Downward Dog Pushup
• Reverse Y-Lunge
• Run in Place
• Rest 1 minute and repeat 1 more time.
TT Total Body Abs Circuit (30 seconds per exercise) – 5 minutes
• Squat Thrusts
• Side Plank (30 seconds per side)
• Stability Ball Rollout or Inchworm
• Rest 1 minute before repeating 1 more time.
TT Strength Circuit (30 seconds per exercise) – 5 minutes
• 1-Leg Squat or 1-Leg Bench Squat or Split Squat (30 seconds per side)
• Spiderman Pushup or Decline Pushup
• Optional: Pullups, Chinups or Inverted Row
• Rest 2 minutes before repeating 1 more time.
Water Break – 2 minutes
TT Big 6 Conditioning Circuit (30 seconds per exercise) – 10 minutes
• Side-to-Side Jump
• Prisoner Squat
• Decline Pushup
• Band Row or DB Row or Stability Ball WYT
• Diagonal Lunge
• Stability Ball Jackknife or Mountain Climber
• Rest 2 minutes before repeating 1 more time.
Water Break – 2 minutes
TT Abs Depletion Circuit (30 seconds per exercise) – 10 minutes
• Jumping Jacks
• Spiderman Climb
• Forward Lunge (20 seconds per side)
• Cross-Body Mountain Climber
• Plank on 1-Foot (30 seconds per side)
• Shuttle Run or Run in Place
• Rest 2 minutes before repeating 1 more time.
Cool-down, Stretching & Water Break – 10 minutes
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Check out more TT Bootcamp Workouts 2.0 at http://georgettepann.com/TTBC2.0 and
TT Metabolic Resitance Training at http://georgettepann.com/mrt
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