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DB Strength-Cardio Bootcamp Workout

DB Strength-Cardio  Bootcamp Workout+ Video

 

 

 

Warm up

 

Superset

 

Left side pushups 

 

Right side pushups 

 

2,4,6,8,10

 

 

 

Dumbbell row 

 

Right hand 

 

Left hand 

 

2,4,6,8,10

 

 

 

Burnout for 2 minutes

 

Alternate from 1 row to 1 pushup going up 2,3,4,5 each etc as many reps for 2 min

 

 

 

Superset

 

Side Squats right side 2,4,6,8,10

 

Left side 2,4,6,8,10

 

 

 

Standing Shoulder press

 

Right arm 2,4,6,8,10

 

Left arm 2,4,6,8,10

 

 

 

Burnout 2 min

 

One squat, one overhead press honing up reps do as many as possible for 2 min

 

 

 

Superset 

 

Dumbbell curls 

 

Right hand 2,4,6,8,10

 

Left hand 2,4,6,8,10

 

 

 

Triceps extensions

 

Left hand 2,4,6,8,10

 

Right hand 2,4,6,8,10

 

 

 

Burnout for 2 min

 

one curl, one triceps extensions going up in reps as many as possible for 2 min

 

 

 

Knee crunch

 

Left leg 2,4,6,8,10

 

Right leg 2,4,6,8,10

 

 

 

Half Burpee/ running place

 

2,4,6,8,10

 

 

 

Burnout for 2 min

 

One leg raise/ one half Burpee as many as possible for 2 min

 

 

 

Finisher 

 

15 seconds each exercise

 

Pushups

 

Row

 

Squats 

 

Overhead press

 

Curls

 

Triceps extensions

 

Knee crunch 

 

Burpees

 

 

 

Cool down stretch 

 Entire Workout in video below:

 

 

Sure Victory Bootcamp Member Workout by: 

Marcus Wallace

Personal Trainer and Boot Camp Instructor
Army Soldier, Bodybuilder, and Pro-Basketball 6-time MVP

marcus

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