Niki's Neverending Adventure

Here are some of my favorite bootcamp/strength training workouts! Enjoy!

Bootcamp Workout #1

• 5 minute warm-up: jumping jacks, jump rope, running in place
• 5 minute’s Bobbi’s Bootcamp Circuit #1
• 1 minute cardio: jumping jacks, jump rope, or running in place
• 80 second front plank
• 50 second side planks (each side)
• 1 minute cardio: jumping jacks, jump rope, or running in place
• 15 squats
• 15 courtsey lunges(each leg)
• 1 minute cardio: jumping jacks, jump rope, or running in place
• 16 torso twists
• 9 plank ups on each arm
• 1 minute cardio: jumping jacks, jump rope, or running in place
• 40 Bicep curls(8lb weights) in a static lunge: switch legs halfway through
• 20 tricep dips
• 1 minute cardio: jumping jacks, jump rope, or running in place
• 45 second boat pose
• 18 side planks with twists (each side)
• 60 bicycle crunches

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Arm Circuit Workout #1

• Run 5 minutes 6.0
• Military Press 8 lbs 2X12 reps
• Tricep Dips 2X12
• Push ups 2X5
• Punches 3 lbs 2X10 (I alternated jabs, hooks, and uppercuts each circuit)
• Run 3 minutes 6.8
• Repeat arm circuit
• Run 3 minutes 6.8
• Repeat arm circuit
• Run 5 minutes 6.0
• Stretch 2 minutes
• Total: 30 minutes 1.7 miles

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Abs and Legs Circuit #1

• Run 0.5 miles 6.2mph
• Lunges with bicep curls 5 lbs 10 each leg
• Plank 60 secs with arms extended
• Side Plank with twists (arms extended) 15 each side
• Curtsey Lunges 10 each leg
• Run 0.5 miles 6.3mph
• Pile Squats 2X15 reps holding 2 5lb dumbbells
• Bicycle crunches 2X25
• Reverse crunches 2X20
• Plank ups 10 each arm
• Squats 2X20
• Run 0.5 miles 6.4mph
• Total: 30 minutes 1.5 miles

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Arm, Leg, and Ab Circuit #1

• Run 5 minutes 6.2mph
• Lunges with Bicep Curls 2X20 8 lbs
• Yoga Crunch 2X15
• Run 5 minutes 6.8mph
• Squats with Military Press 2X12 8 lbs
• Yoga Bicycle 2X20
• Run 5 minutes 6.8
• Curtsey Lunges 20 each leg
• Punches 2X10 each (jab, uppercut, hook) 3 lbs
• Side Plant with Twist 15 each side
• Run 5 minutes 6.8mph
• Plie Lunge 2X20 holding 5 lb weights
• Tricep Kickbacks 2X20 5 lbs
• Reverse Crunches 2X20
• Run 5 minutes 6.2mph
• Total: 50 minutes 2.75miles

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Arms, Legs, and Abs Circuit #2
Run 1/2 mile 6.2
Military Press 2x15 8 lbs
Bicep Curls 2x20 8 lbs
Tricep Dips 2x20
Run 1/2 mile 6.8
Chest Press 2x15 12 lbs
Hammer Curls 2x20 8 lbs
Tricep Kickbacks 2x15 8 lbs
Run 1/2 mile 6.8
Push Ups 2x8
Back Flyes 2x15 8 lbs
Punches (all 3) 2x20 3 lbs
Run 1/2 mile 6.8
Walking Lunges 2x15 5 lbs
Air Squats 25
Donkey Kicks 15 each keg
Run 1/2 mile 6.8
Plié Squats 2x20 5 lbs
Jumping Lunges 2x10
Calf Raises on step 2x20 8 lbs
Run 1/2 mile 6.8
Curtsey Lunges 20 each leg
Wall Sit 45 secs
Side Lunges 15 each leg
Run 1/2 mile 6.8
Plank 60 secs
Yoga Crunch 2x20
Yoga Bicycle 20
Run 1/2 mile 6.8
Crunch w/Medicine Ball, legs straight 2x20
Side Plank with Twist 15 each side
Reverse Crunches 2x20
Run 1/2 mile 6.8
Ankle Grabs 2x20
Side Planks 45 secs each side
Diagonal Mountain Climbers 2x20
Run 1/2 mile 6.8
Total 95 mins, 5 miles

Posted in: on Monday, December 1, 2008 at at 7:35 AM