Legendary Bootcamp Workouts

Posted By Georgette Pann
Categoirzed Under: Bodyweight Workouts, Bootcamp challenges, Bootcamp exercise Ideas, Bootcamp Exercises, Bootcamp Workouts, fitness bootcamp
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Legendary Bootcamp Workouts- [burns 500 calories]

 

 

Dynamic Warm-Up 

PROTOCOL 

  • No Rest Between Exercises
  • 30 Seconds Rest At The End Of Each Round
  • Repeat For 3 Rounds

 

EXERCISES/REPS 

  1. Crab Crawl With Reach X 5 Each Leg
  2. Glute Bridge X 15
  3. Total Body Extension X 15
  4. Pushups X 15

1 Minute Break 

 

Ab Accelerator 

PROTOCOL 

  • No Rest Between Exercises
  • 30 Seconds Rest At The End Of Each Round
  • Repeat For 3 Rounds

EXERCISES/REPS 

  1. Power Wheel Or Swiss Ball Rollouts X 15
  2. Dumbbell Wood Chop X 10 (Each Side)
  3. Cross Body Mountain Climbers X (20 Each Side)

1 Minute Break 

 

Metabolic Resistance Training 

PROTOCOL 

  • No Rest Between Exercises
  • 45 Seconds Rest At The End Of Each Round
  • Repeat For 3 Rounds

EXERCISES/REPS 

  1. Narrow Stance Dumbbell Squat X 8
  2. Inverted Rows X 10
  3. TRX Atomic Pushup X 12
  4. Bulgarian Split Squat X 10 (Each Side)

2 Minute Break 

 

Fat Loss Accelerator 

PROTOCOL 

  • Do 40 Seconds Per Exercise
  • Rest 20 Seconds Between Exercises
  • Repeat For 2 Rounds

EXERCISES/REPS 

  1. Walkout To Pushup
  2. Ski Jumps
  3. Prisoner Reverse Lunge (Alternating)
  4. Squat Thrusts
  5. Swings

2 Minute Break 

 

Metabolic Density Training 

PROTOCOL 

  • 20 Seconds Per Exercise With 10 Seconds Rest = 1 Round
  • Do All Rounds Of The Exercise Before Moving To The Next
  • Do Not Rest Between Exercises

EXERCISES/REPS 

  1. Jump Rope X 8 Rounds (20 sec on/10 sec rest)
  2. Inverted Rows X 4 Rounds (20 sec on/10 sec rest)
  3. Total Body Extensions X 4 Rounds (20 sec on/10 sec rest)
  4. Burpees X 4 Rounds (20 sec on/10 sec rest)

2 Minute Break 

 

Accelerator Finale 

PROTOCOL 

  • Rest 15 Seconds Between Exercises
  • Do 2 Rounds Then Rest

EXERCISES/REPS 

  1. Dumbbell Or Kettlebell Clean X 5 Each Side
  2. Spiderman Pushup X 5 Each Side
  3. Swings X 10
  4. Jump Lunge X 10 Each Side

FINISHED! 

 

Brutal, right? 

 

But here’s the good news… 

 

Even though a true 1,000 calorie workout may look like 6 workouts strung together into one, I would never have you start here and neither would Kate. 

 

Like anything, you’ve gotta work up to this kind of workout. That’s why in Kate’s 1,000 calorie program you not only get a 28 day advanced program with 1,000 calorie workouts like the one above, you also get a 28 day beginner program and a 28 day intermediate program. 

 

Try out the entire system RISK FREE and do it at a huge discount!

 

 => Click here to test the entire 1,000 Calorie Accelerators system RISK FREE

 

 

 

Legendary Workout

Jumping Jacks (15)

Alternating Prisoner Lunge (8/side)

T Pushups (4/side)

Leg Swings (15/side)

 

Do the above circuit twice, resting for 30 seconds between circuits.

 

Then, move into the workout…

 

Circuit 1

1A) Deadlift or DB Squat (8)

1B) Chin-ups or Inverted Row or Strap Row (1 rep short of failure)

1C) Decline Pushups (1 rep short of failure)

Rest 1 minute and repeat 2 more times

 

Circuit 2

2A) Goblet Walking Lunges (10/side)

2B) 1-Arm DB Incline Chest Press (8/side)

2C) DB Chest-Supported Row (12)

Rest 1 minute and repeat 2 more times

 

 Conditioning and Abs Circuit 

3A) Box or Bench Jumps (8)

3B) Stability Ball or Ab Wheel Rollout (10)

3C) Total Body Extension (20)

3D) X-Body Mountain Climber with Feet Elevated (8/side)

Rest 1 minute and repeat 2 more times

 

Lunge Jump Gauntlet Finisher!

 

Do the following circuit ONE time, resting as shown:

 

4A) Lunge Jumps (8/side)

4B) Spiderman Pushups (8/side)

4C) Rest 10 secs

4D) Lunge Jumps (8/side)

4E) KB or DB Swings (20)

4F) Rest 10 secs

4G) Lunge Jumps (8/side)

4H) Close-Grip Pushups (20)

4I) Rest 10 secs

4J) Lunge Jumps (8/side)

4K) Spiderman Climb (10/side)

4L) Rest 10 secs

4M) Jumping Jacks (100) 

 

Kate’s 1,000 calorie program you not only get a 28 day advanced program with 1,000 calorie workouts like the one above, you also get a 28 day beginner program and a 28 day intermediate program. 

 http://georgettepann.com/1kaccelerator

Try out the entire system RISK FREE and do it at a huge discount!

  => Click here to test the entire 1,000 Calorie Accelerators system RISK FREE

 

28-day-workout-plan

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