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
