Danvers Bootcamp Full Body Workout

MLAthletics Danvers/Billerica Bootcamp Workout

This is one of the workouts that we put together for our Danvers bootcamp when we started them about a year ago. We decided to roll it out to you so that you can give it a go and get an incredible workout in just 45 minutes.

You always want to start with 1 or 2 exercises to warm up exercises to get the blood flowing followed by the workout.

Warm up

Jumping Jacks for 2 minutes























Jumping Jacks

• Stand on the balls of your feet with your feet shoulder width-apart and arms by side.
• Jump your feet out to your sides and raise your hands overhead at the same time.
Now that you’re warmed up we can start the workout

Workout 1

Start with Squats

Bodyweight (BW) Squat

• Stand with your feet just greater than shoulder-width apart.
• Start the movement at the hip joint. Push your hips backward and “sit back into a chair”. Make your hips go back as far as possible.
• Squat as deep as possible, but keep your low back tensed in a neutral position.
• Don’t let your lower back become rounded.
• Push with your glutes, hamstrings, and quadriceps to return to the start position.


Lunge























Forward Lunge/Walking Lunge

• Stand with your feet shoulder-width apart holding dumbbells at arm’s length.
• Step forward with one leg, taking a slightly larger than normal step.
• Keep your back toe on the ground and use it to help keep your balance. The back knee should also be bent.
• Lower your body until your front thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• For the forward lunge, drive off the front leg to return to the standing position.
• Fore the walking lunge, walk forward for all repetitions, alternating sides. Pull with lead leg to return to standing position, one step ahead of where you started.


High Knees











Run in Place/High Knees

• Stand with your feet shoulder-width apart.
• Run in place driving your knees up as high as possible.
• Your other arm will naturally swing forward. Keep a bend in the elbow.
• Run in place at an interval pace.


Side to Side Squat Jumps



























Side to Side Jumps


• Stand with your knees bent, abs braced, and hips back.
• Jump laterally and land with your knees bent and hips back to absorb the landing forces in your muscles.
• Repeat to the other side with as little rest as possible between jumps.
• Always land with your knees bent.

Repeat this Circuit 1 more time. The combination of both Legs and Interval Cardio Training will be extremely effective at burning calories.


Low Plank to High Plank Push up
















Plank-to-Pushup

• Start in the top of the pushup position.
• Drop one forearm down and then the other.
• Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the mat.
• Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.
• Slowly shift your body into the top of the pushup position. That’s one rep.


Push Up















Push-up

• Keep the abs braced and body in a straight line from toes/knees to shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart.
• Slowly lower yourself down until you are an inch off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.


Jumping Jacks







Jumping Jacks

• Stand on the balls of your feet with your feet shoulder width-apart and arms by side.
• Jump your feet out to your sides and raise your hands overhead at the same time.



Side Plank




Side Plank

• Raise your body in a straight line so that your body hovers over the mat.
• Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.


Pike Press






















Pike Pushup or Shoulder-Press Pushup

• Place your hands on the floor slightly wider than shoulder-width.
• Pike your hips up in the air as much as possible, so you are as vertical as can be.
• Slowly lower your head to the floor.
• Pause, and push with your shoulders and triceps back to the start position.

Repeat this Circuit 1 more time. The combination of both Upper Body and Interval Cardio Training will be extremely effective at burning calories.



Have a great weekend!!! Keep Burning those Calories!!!



There is still room for the next October sessions of bootcamp in Both Danvers and Billerica.



Just go to http://www.mlathletics.com/bootcamp.html to sign up



Your Fit Coach
Mike

Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.