Punch Clock Workouts

Here's a list of our Punch Clock workouts for the Fall Bootcamp:

Punch Clock Workout 1 - Bodyweight Workout

Punch Clock Workout 2 - 12min Challenge

Punch Clock Workout 3 - Ladder Countdowns

Punch Clock Workout 4 - 4x5x30

Punch Clock Workout 5 - 5x5 Strength + 5 x Burpee 21s

Punch Clock Workout 6 - 30/30 Circuit - 6X4

Punch Clock Workout 7 - 3 Supersets + Leg Finisher Challenge

Punch Clock Workout - Week 8

Punch Clock Workout 9 - Balls & Dumbbells

Punch Clock Workout 9 - Balls & Dumbbells

Bootcampers... here is the last workout before our last week together and measurements! We start with a simple warm-up, go into 3 Strength Supersets and then burn it out in the Finisher.



WARM-UP
3mins Skipping
3mins Stair Climbs

WORKOUT
Complete 12 Reps of Each Exercise with as little rest as possible between exercises. Make sure you rest enough though that you keep proper form in all your reps.

SUPERSET 1
a) SB Leg Curls (Want a challenge? Try 1-legged leg curls - 12 Reps/Leg)
b) DB Bentover Rows sitting on SB
COMPLETE 3X

SUPERSET 2
a) Curtsy Lunges (12 Reps/Leg)
b) Pushups
COMPLETE 3X

SUPERSET 3
a) DB Squat Thrusts (Squat & Press DB Overhead)
b) SB Knee Tucks (Walk yourself out on the ball further for a bigger challenge)
COMPLETE 3X

FINISHER!
Do Each Exercise for 16 Reps
a) Prisoner Jump Squats
b) Mountain Climbers (Right + Left Leg = 1 Rep)
c) REST 20sec
COMPLETE 3X

Let us know how you feel! Enjoy...

Punch Clock Workout 7 - 3 Supersets + Leg Finisher Challenge

Alright bootcampers, here's your assignment this week: 3 Supersets plus a beautiful finisher... get 'er done! Let us know how long it took for you get the finisher completed -- leave a comment below!



WARM-UP
10 Jumping Jacks
10 High Knees
10 Butt Kicks
10 Left Foot Hops
10 Right Foot Hops
10 Prisoner Squats
10 Left Leg Swings
10 Right Leg Swings
10 Mountain Climbers
10 Pushups
COMPLETE 3X

WORKOUT

SUPERSET 1
Do 10 Reps For Each Exercise
a) Bulgarian Split Squats (Left) with a DB Press Overhead when leg is lowered
b) Bulgarian Split Squats (Right) w/ DB Press Overhead
c) DB Squat & Side Raise
COMPLETE 3X

SUPERSET 2
Do 10 Reps For Each Exercise
a) DB Pec Flies on SB
b) Holding ends of DB in hands, roll shoulder to right then left (10 Reps/Side)
COMPLETE 3X

SUPERSET 3
Do 10 Reps For Each Exercise
a) Pushup into DB Renegade Row (Plank Row) - 10 Reps/Arm (20 Pushups)
b) SB Leg Curl
c) Superman on SB holding one DB in hands
COMPLETE 3X

FINISHER - Get them done as quick as you can
12 Prisoner Squats
12 Jump Squats
12 Alt. Lunges
12 Jump Lunges
COMPLETE 2X

Punch Clock Workout 6 - 30/30 Circuit - 6X4

For the Week 6 Punch Clock workout you have will complete 4 ROUNDS of 6 exercises. You'll perform each exercise for 30 seconds then rest for 30 seconds. You'll be going at this for 24 minutes straight with the only rest being the 30 seconds between each exercise. The longer of amount of rest (equal to your work set), will allow you to push yourself harder during the work portion.

Here we go... let us know how you do below in the comments section.

WARM-UP
20 Jumping Jacks
20 Mountain Climbers
20 High Knees
COMPLETE 3X

WORKOUT
30 seconds / exercise | 30 seconds rest between exercises
Complete the circuit 4X in total.

1) Stability Ball (SB) See Saw (in plank position rocking back & forth on your elbows)
2) Jump Rope (if you don't have a rope, jump even faster and simulate that you have one)
3) Renegade Rows w/ (Dumbbell) DB (Plank Rows & alternating rowing up the DBs for each arm)
4) Squat & Press the DBs overhead
5) Pushups
6) Fast Side Shuffles w/ end Touchdowns (about the length of a parking lot space or car)
COMPLETE 4X

STRETCH

Punch Clock Workout 5 - 5x5 Strength + 5 x Burpee 21s

For the long weekend, you're doing 5 Rounds of 5 exercises for strength + 5 Rounds of Burpee 21s to Finish it off.

WARM-UP

20 High Knees

20 Mountain Climbers

20 Butt Kicks

20 Mountain Climbers

20 Jumping Jacks

20 Mountain Climbers

20 Pogo Hops

WORKOUT - Only Rest 10sec between exercises

15 Reps - Squat and DB Press Overhead

15 Reps - Pushups

15 Reps - Left Side Bulgarian Split Squat Holding DB (back right leg is elevated)

15 Reps - Right Side Bulgarian Split Squat Holding DB (back left leg is elevated)

30sec - Plank with Elbows on SB

REST 30sec before repeating

COMPLETE 5X

FINISHER - Do the round with no breaks between exercises and at high intensity then rest 40sec before completing again

7 Reps - Thrusters

7 Reps - Jump Squats

7 Reps - Burpees

REST 40sec

COMPLETE 5X

STRETCH

GO FOR A 10-15minute WALK AND ENJOY THE OUTDOORS!

Punch Clock Workout 4 - 4x5x30

It's Week 4 bootcampers! This is a full-body interval workout that you will do for 4 rounds! The total workout from warm-up to finisher should only take 22minutes max. Give it your all.

You will need a timer and your yoga mat, stability ball (SB) & dumbbells (DB) for the workout.

WARM-UP (with Stability Ball)
Hold SB with straight arms out in front and give 30 High Knees with knees touching ball
Hold SB Overhead and throw down 10 Squats
Roll out over SB and give 10 Knee Tucks
COMPLETE WARM-UP 2X

WORKOUT
You will do this circuit for 4 rounds in total. Do as many Reps as Possible in the 30secs then give yourself 10sec rest in between exercises. When you are done the entire round, give yourself 30sec rest before repeating. If you do not have a stopwatch, you can use this online timer: http://www.online-stopwatch.com/full-screen-interval-timer/?c=bfwj3sqt7q

30sec - Alternating Jump Lunges (0:30)
10sec REST (0:40)
30sec - Close Grip (Hands Together) Push-Ups (1:10)
10sec REST (1:20)
30sec - Burpees (1:50)
10sec REST (2:00)
30sec - Normal Grip Push-Ups (2:30)
10sec REST (2:40)
30sec - Bentover DB Lateral Shoulder Raises (3:10)
30sec (3:40) REST IN BETWEEN ROUNDS
COMPLETE CIRCUIT 4X

FINISHER
A nice 5min RUN then STRETCH & DONE!

POST YOUR COMMENTS BELOW ON HOW YOU FELT!!!

Punch Clock Workout 3 - Ladder Countdowns

Alright Bootcampers, for week 3, we have a challenging yet simple workout for you. After your warm-up, there are 2 supersets for you to tackle. For each superset you will be starting with 12 reps of each exercise. With minimal rest (10sec or so), workout yourself down from 12 reps to 1 rep. After this, finish your workout with interval running. Post up the amount of time it took you to do both supersets.

WARM-UP
20 Seal Jacks
10 Side Lunges/Leg
20sec Plank
20sec Left Side Plank
20sec Right Side Plank
15 Single Leg Hops/Leg
10 Side-to-Side Jumps
20 Jumping Jacks
COMPLETE 2X

WORKOUT
Countdown Ladder Workout

Complete the 2 exercises in the circuit for the required amount of reps each round. Rest as little as possible in between exercises. Once you get to 1 Rep, move onto the next circuit. Time how long it takes you to get through the workout and post below.

For example, 12-11-10- …. -1 means you do 12 Reps for each exercise, then 11 Reps the next time through. Work yourself down to 1 Rep.

LADDER CIRCUIT 1
Rep Ladder: 12-11-10-9-8-7-6-5-4-3-2-1
Exercise A) Pushups
Exercise B) Alt. Lunges with DB Shoulder Press

LADDER CIRCUIT 2
Rep Ladder: 12-11-10-9-8-7-6-5-4-3-2-1
Exercise A) Mountain Climbers
Exercise B) Jump Squats

RUNNING INTERVAL FINISHER
Keep working on our running for assessments. Same intervals as last week:
2mins EASY run (30% Perceived Rate of Exertion - PRE)
Do 6 Rounds of 40sec HARD (80% PRE) following by 40sec EASY (30%)
5mins EASY run

REMEMBER TO POST YOUR LADDER WORKOUT TIME BELOW WITH YOUR NAME!