BOOT CAMP

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:

michole on July 23, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Thighs, Shoulders, Triceps, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Step-Ups	-	50	60
	-	50	60
	-	50	60
Step Ups: Lateral to Balance	-	50	60
	-	50	60
	-	50	60
Step Ups: Transverse to Balance	-	25	60
	-	25	60
	-	25	60
Step Ups: Sagittal to Balance	-	25	60
	-	25	60
	-	25	60
Shoulders
Standing Shoulder Press, Single-Leg	-	16	60
	-	16	60
	-	16	60
Triceps
One-Dumbbell Triceps Extensions	-	16	60
	-	16	60
Triceps Bench Dips	-	8	60
Thighs
Leg Extensions	-	32	60
	-	32	60
Angled Leg Press (toes pointed in)	-	32	60
	-	32	60
Dumbbell Squats	-	15	60
	-	15	60
Single-Leg Squat	-	15	60
	-	15	60
	-	15	60
Abs
Knee to Chest Crunches	-	8	30
	-	8	30
	-	8	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
90% Max Sprint (RPE 7)	0.000 miles	15	-
	0.000 miles	15	-
	0.000 miles	15	-

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