BOOT CAMP SAMPLE 1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

jrrobertson on August 14, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Abs, Trapezius, Thighs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	10	30
	-	10	30
Ball Crunches	-	10	30
	-	10	30
	-	10	30
Mountain Climbers	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
Weighted Crunch	8 lbs.	10	30
	8 lbs.	10	30
Trapezius
Medicine Ball Slam	-	5	60
	-	5	60
	-	5	60
	-	5	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
Thighs
Jumping Jacks: Basic	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
Dumbbell Squat Thrusters	12 lbs.	5	60
	12 lbs.	5	60
	12 lbs.	5	60
	12 lbs.	5	60
	12 lbs.	10	60
	12 lbs.	10	60
	12 lbs.	10	60
	12 lbs.	10	60
Step Ups: Lateral to Balance	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	5	60
	-	5	60
	-	10	60
	-	10	60
Plie Squat	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	5	60
	20 lbs.	5	60
Low Box Lateral Shuffle	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	8	60
	-	8	60
	-	8	60
High Knee Run	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
Abs
Squat Thrusts	-	5	30
	-	5	30
	-	5	30
	-	5	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Easy Jog	0.500 miles	0	-

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