Transcription of BOOT CAMP BURN: 12 WEEK MILITARY WORKOUT PROGRAM
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BOOT CAMP BURN: 12 WEEK MILITARY WORKOUT PROGRAM
WORKOUT AWarm UpWorking Sets/RoundsExercise1a. Pushups20 Jumping Jacks3 - 4 rounds of 10 - 20 reps1b. Inverted Rows3 - 4 rounds of 10 - 20 reps1c. Leg Lifts3 - 4 rounds of 10 - 20 reps2a. Box Jumps20 Steps of Walking Lunges3 - 4 rounds of 10 - 20 reps2b. Reverse Lunge3 - 4 rounds of 10 - 20 reps2c. Prisoner Squat3 - 4 rounds of 10 - 20 reps3a. Diamond Pushup3 - 4 rounds of 10 - 20 reps3b. Floor Crunch3 - 4 rounds of 10 - 20 reps3c. Plank3 - 4 rounds of 30 seconds4. 1 Mile Run3 min warm upComfortable PaceWorkout AWarm UpWorking Sets/RoundsExercise1a. Feet-Elevated Pushups20 Jumping Jacks3 - 4 rounds of 10 - 20 reps1b. Chin Up3 - 4 rounds of 10 - 20 reps1c. Leg Lifts3 - 4 rounds of 10 - 20 reps2a. Box Jumps20 Steps of Walking Lunges3 - 4 rounds of 10 - 20 reps2b. Walking Lunge3 - 4 rounds of 10 - 20 reps2c. Calf Jump3 - 4 rounds of 10 - 20 reps3a. Diamond Pushup3 - 4 rounds of 10 - 20 reps3b. Sit Up3 - 4 rounds of 10 - 20 reps3c.
Workout B Warm Up Working Sets/Rounds Exercise 1a. Squat 2 x 10 3 x 12 1b. Romanian Deadlift 2 x 10 3 x 12 2a. Dumbbell Bench Press 2 x 10 3 x 8 2b. Barbell Row 2 x 10 3 x 8 3a. Kettlebell Press 3 x 12 3b. Dumbbell Upright Row 3 x 12 4. 1.5 mile run 3 min warm up Comfortable Pace Workout B Warm Up Working Sets/Rounds Exercise 1a. Goblet Squat 2 ...
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