Week Five Weekend Workout

Here is your 'home' workout for you this weekend!

WORKOUT LAYOUT

WARMUP

Set your timer for 2 minutes and cycle through these exercises for the entire time - post your time results in the comments section.

- High Knees holding Stability Ball (SB) (20 reps)

- Pushups (10 reps)

- Prisoner Squats (10 reps)

- Crunches on SB (10 reps)

REPEAT for 2min.

START YOUR TIMER TO TIME HOW LONG IT TAKES TO COMPLETE YOUR WORKOUT - KEEP YOUR FORM STRONG BUT MOVES THROUGH THE EXERCISE WITH AS LITTLE REST AS POSSIBLE

LOWER BODY WORKOUT

- Stationary Lunges (15 reps per side then alternate legs)

- Side Lunges (15 reps per side then alternate legs)

- Prisoner Squats (15 reps)

- Hamstring Curl with SB (15 reps)

REPEAT

CARDIO - Skip with Skipping Rope for 2min

UPPER BODY WORKOUT

- Pushup Sequence:

- normal stance (5 reps)

- close grip (5 reps)

- wide grip (5 reps)

- staggered left (5 reps)

- staggered right (5 reps)

- Tri-cep Dip off SB against wall (20 reps)

REPEAT

CARDIO - Skip with Skipping Rope for 2min

ABS WORKOUT

- Knee Tucks with SB (15 reps)

- Crunches with SB on 45 degree angle between legs (15 reps)

- Plank with Cone Touches (15 reps)

REPEAT

STOP YOUR TIMER - PLEASE POST HOW LONG IT TOOK YOU TO DO THE WORKOUT BELOW!

STRETCH!

Week 5 - Bootcamp Weekend Workout from Johanna Quinn on Vimeo.

Week Three Weekend Workout - 100 X3 Time Challenge

Alright Bootcampers, this is your weekend bootcamp workout for Week 3! I want you to go through these exercise as fast as you can (with good form - as always) but with little to no rest in between exerecises. REPEAT the whole circuit 2 more times and RECORD YOUR TIME IN THE COMMENTS SECTION BELOW!

Workout Layout

THINGS TO HAVE FOR THE WORKOUT:
- Timer to record how quickly you get through the circuit
- A bench/chair/set of stairs for tri-cep/bench dips
- A set of stairs (8-10 stairs in length)
- An area to do side shuffles about the length of a parking spaces

Warm-up (don't include this warm-up section in your time to complete)
- 1 minute jog
- 10 High Knees per leg (20 in total)
- 10 Jumping Jacks
- 10 Butt Kicks per leg (20 in total)
REPEAT THIS SERIES AGAIN

Challenge Circuit for Time
- Stationary Lunges on Left Leg (10 reps)
- Stationary Lunges on Right Leg (10 reps)
- Push-ups (10 reps)
- Stair Climbs (8-10 Stairs - 10 reps)
- Full Sit-Ups (10 reps)
- Prisoner Squats (10 reps)
- Burpees (10 reps)
- Tri-cep Dips (10 reps)
- Parking Space Side Shuffles (10 reps)
- Plank Rows (10 reps per side)
REPEAT THIS 2 MORE TIMES (3X in total)

--> STOP YOUR TIMER - RECORD YOUR TIME IN THE COMMENTS SECTION OF THE BLOG

STRETCH & YOUR DONE

Week Three - Weekend 100 X3 Challenge For Time! from Johanna Quinn on Vimeo.

Week Two's Weekend Workout

Hope you guys are feeling stronger and nicely stretched out after the workout and power yoga on Thursday night. It is great to see each of you pushing yourselves and enjoying those burpees :)

Now for your weekend workout. I want you to repeat the workout from Week One but with a few modifications.

For the warmup - for those that walked for the first 5 minutes, let's kick it up to a light jog

For the interval training - see if you can push yourself just a little harder in the 1 min. fast intervals - you only have to do them 4Xs :)

For the strength supersets

- if you only repeated the superset 2Xs, I want you to make sure you do it 3Xs in total

- for those of you who did it 3Xs last week, I want you to try and move through the exercises as fast as you can, with as little breaks between exercises as possible with keeping good form

And as always - STRETCH!

Once you do your workout, post your comment below, saying that you did it & how it felt.

NEXT WEEK: It's Week 3! Our focus will be on Core & Stability - so make sure you bring your Stability Ball to Thursday's workout.

Have a great weekend!

Week One - Bootcamp Weekend Workout

We know how much you LUV your weekends in the summer, so instead of offering our usual 3X/week program, we are going to give you a bonus weekend workout to accompany your amazing Tuesday & Thursday bootcamp workouts. This will make sure you are getting your 3 workouts in a week and seeing the best results possible.

Read over the workout and then watch the video below to make sure you are using proper form - form is SO key when working out. Once you are done the workout, please let us know by commenting on the blog post.

Workout - "Form Is The Key"

Warm-up
- 5 minutes of light jogging or moderate to faster walking

Interval Training
- 1 min. of intense running (80%) or intense walking (80%)
- 1 min. of light jog (30%) or less intense walking (30%)
- repeat these 4X for 8 minutes in Total

Strength / Flexibility Training

Superset One
Exercise A - Prisoner Squats (10 reps)
Exercise B - Opposite Arm to Leg Lift (10 reps / side)
Repeat both these exercises back-to-back
REPEAT 2X for Beginner
REPEAT 3X for Intermediate

Superset Two
Exercise A - Hip Lifts (12 reps)
Exercise B - Hold Plank for 20 secs or 20 i-luv-this'
Repeat both these exercises back-to-back
REPEAT 2X for Beginner
REPEAT 3X for Intermediate

Superset Three
Exercise A - Pushups (8 reps)
Exercise B - Mountain Climber (10 reps/leg)
Repeat both these exercises back-to-back
REPEAT 2X for Beginner
REPEAT 3X for Intermediate

Remember to STRETCH!

*** ONCE YOU HAVE DONE IT FOR THE WEEKEND - POST YOUR COMMENT BELOW ***

Weekend Bootcamp Workout One - jq fitness from Johanna Quinn on Vimeo.