Bootcamp Exercises • Bootcamp Workouts
Quick Full Body and Abs Workouts
March 25, 2010
by George Louris
Fit & Busy People Blog
Full Body Workout
Four 4-minute rounds. Each round consists of the following exercises performing as many as I could at high intensity for 20 seconds, then resting for 10 seconds until one circuit was complete. I then rested 2 minutes before starting again for a total of four rounds:
Round 1: Squat Jumps with dumbbells
Round 2: Pullups on the Lebert Equalizer (you could use a pullup bar if you have one)
Round 3: Dumbbell Squat-Curl-Press
Round 4: Dumbbell chest press on stability ball
Round 5: Alternating lunge jumps
Round 6: Dumbbell rows
Round 7: Reverse lunges with dumbbells
Round 8: Advanced burpees with pushup
“50-10” Abs Workout, Part Two
Continuing with the “50-10” protocol, I decided to ratchet it up even further by trying some more advanced movements. Remember, instead of four 4-minute rounds consisting of 8 exercises, I’m doing four five minute rounds consisting of five exercises. The main difference (besides the number of exercises) is that the work interval is 50 seconds instead of 20.
Each round consists of the following exercises performing as many as I could (or in the case of a plank, just holding it) at high intensity for 50 seconds, then resting for 10 seconds until one circuit was complete. I then rested 2 minutes before starting again:
- Side plank left side
- Side plank right side
- Ball Plank with march (feet elevated on ball)
- Ball plank with leg lift
- Ball pike and shoulder push up
If you’re not sure how to do some of these advanced exercises, here’s how you do them:
Ball Plank with march (feet elevated on ball) Perform a plank with your feet on the ball. Now make it harder by pulling one knee in toward your chest. Hold it for a second then switch sides. Perform this march type action for the entire length of your plank.
Ball plank with leg lift: Get into plank position with the feet resting on the ball, hands under shoulders and abs contracted. Lift the right leg off the ball a few inches and lower and repeat on the other leg. Continue to alternate until the 50 seconds are up.
Ball pike with shoulder pushup: Place feet on top of the ball and hands on the floor. Lift your body up into a pike position with your hands directly under your shoulders and the top of your head facing the floor. Bend the elbows and lower into a pushup. Push back up and repeat.
With all of these movements you want to make sure you’re focusing on contracting your abdominal muscles with deliberate, focused contractions.
George Lauris CPT