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3 Bootcamp Workouts -Beginner,Big 6 Circuit,Abs Bootcamp Series

 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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More Bootcamp Workout resources:

For hundreds more Bootcamp Workouts go to:

Sure Results: Ultimate Book of Boot Camp Workouts 

“For hundreds.. 610+  Done-For-YOU Bootcamp Workouts
Often immitated but NEVER duplicated…
The Best selling fitness bootcamp workout book ..period.

 

Bootcamp Finishers Manuals http://georgettepann.com/bcfin
 
Challenge Workouts: Boot Camp Edition-This is a great bootcamp tool for trainers
 
 
 
 Boot Camp Game Day.
 
BW/Kettlebell Bootcamp Workouts http://kettlebellbootcampworkout.com

 

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