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5 “Baseline” Boot Camp Workouts

5 “Baseline” Boot Camp Workouts

by Rafael Moret, Author of the Trans4mation Bootcamp System and The Bootcamp Periodization System

 

 

The Baseline Workouts are a program based on a 5 day a week cycle, but can be used as part of another program, or can be used once per week as part of any group program.

Each of the workouts include a Warm Up, a Strength Workout broken into 4 moves (squat or lower body move, a hinge, a push and a pull), and a “Metabolic” Closer or Finisher

All 5 days have a different Strength round, still using the 4 principal moves.

This workout can be used as a foundation for any group program or as a baseline for new bootcampers.

Like any other workout the intensity and difficulty of the program can be scaled up or down by changing the timed intervals, the resistance and/or rest time.

This program would also allow measurable progression.

If a new member of your bootcamp started with Day 1 and went through all 5 days with resistance and reps recorded, and then repeated in 4 weeks to compare and measure progress, both the Coach and Member would be able to see tangible progress based on this baseline workout.

The 5 days can be remixed or intertwined to create multiple workouts or can be progressed using a different rep range or resistance.

 

5 WORKOUT BASELINE 

WORKOUT #1

Warm Up – total 5 min / (Done all together in unison for 3 rounds): Jumping Jacks – 10 Body Weight Squats – 10 Mountain Climbers – 10

Workout:

Squat

DB Shoulder Press

KB Swing

Suspension Rows

35:15 work:rest

3 rounds

2 minute rest between sets

Closer

4 Minute Traditional TABATA

20 Seconds on 10 Seconds Off

2 Moves Switching Back and Forth between

Mountain Climbers and Leg Raises

 

WORKOUT #2

Warm Up

Heel Raises for 30 Seconds

Standing Bicycle Crunches for 30 Sec

Squats for 30 Sec

Jumping Jacks for 30 Sec

30 Sec Break and Repeat

REST 2 Minutes

Workout:

Lunge

DB Curls

KB Deadlift

Suspension Chest Press

35:15 work:rest

3 rounds

2 minute rest between sets

Closer

JUMP ROPE

50 seconds on 10 seconds rest

3 Rounds

 

WORKOUT #3

Warm Up – total 5 min / (Done all together in unison for 3 rounds): Jumping Jacks – 10 Body Weight Squats – 10 Mountain Climbers – 10

Workout:

Step Ups

DB Chest Press

KB Upright Rows

Suspension T’s

35:15 work:rest

3 rounds

2 minute rest between sets

Closer

4 Minute Traditional TABATA

20 Seconds on 10 Seconds Off

2 Moves Switching Back and Forth between

X Body Mountain Climbers and Reverse Crunches

 

WORKOUT #4

Warm Up

Heel Raises for 30 Seconds

Standing Bicycle Crunches for 30 Sec

Squats for 30 Sec

Jumping Jacks for 30 Sec

30 Sec Break and Repeat

REST 2 Minutes

Workout:

Squat Jump

DB Kick backs

KB Alt Swings

Suspension Tricep Ext

35:15 work:rest

3 rounds

2 minute rest between sets

Closer

Leg Raises (abs) 20 reps

Crunches 20

Bicycle Crunches 20 reps

Perform each move one after the other, that is 1 round

Complete 3 rounds

 

WORKOUT #5

Warm Up – total 5 min / (Done all together in unison for 3 rounds): Jumping Jacks – 10 Body Weight Squats – 10 Mountain Climbers – 10

Workout:

Side Lunge

DB Rows

KB Squat and Press

Suspension Curls

35:15 work:rest

3 rounds

2 minute rest between sets

Closer

Mountain climbers

Jumping jacks

30 second of each

3 rounds

 —————————————————-

Rafael Moret Bootcamp Instructor,Fit Ranx instructor and Owner South Florida Fitness Bootcamp

Author of The Bootcamp Periodization System 

AND The Trans4mation Bootcamp System

 

 

 

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