Punch Clock Workout - Week 4

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) (need a demo?)
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 - Week 3

It's Easter Long Weekend! If you are not coming on Saturday morning, get this workout to somewhat offset your big feast:

WARM-UP
20 Seal Jacks
(like Jumping Jacks but arms out at a T position and clapping hands in front of chest)
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, 15-14-13- …. -1 means you do 15 Reps for each exercise, then 14 Reps the next time through. Work yourself down to 1 Rep.

LADDER CIRCUIT 1
Rep Ladder: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Exercise A) Pushups
Exercise B) Alt. Lunges with DB Shoulder Press (need a demo?)

LADDER CIRCUIT 2
Rep Ladder: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Exercise A) Mountain Climbers
Exercise B) Jump Squats

RUNNING INTERVAL FINISHER
Kees 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!

Punch Clock Workout - Week 2

Alright bootcampers, the end of Week 2 is here and for those of you not joining us for our killer Saturday morning session, this is what needs to get done this weekend! This week, we incorporate a 12min Challenge! Once you get done the workout, post in the comments section the # of rounds you were able to get in of the 5 exercises. Leave your name so I know who you are :) Have fun...

WARM-UP
20 High Knees
20 Butt Kicks
20 Jumping Jacks
10 Prisoner Squats
20sec Plank Hold
20 Alternating Superman Lunges
8 Pushups
COMPLETE 2X

12MIN CHALLENGE WORKOUT
How Many Rounds Can You Do in 12min?
REPEAT ENTIRE SEQUENCE OF EXERCISES FOR 12 MIN.
IN THE COMMENTS, POST HOW MANY ROUNDS YOU DID AND YOUR NAME! HAVE FUN!

1) 10 Reps - Squats holding our Dumbbells (DBs) at your Shoulders
(Try and bring yourself to parallel with the weight in your heels and not your toes)

2) 10 Reps - Overhead DB Press
(Start your DBs at your shoulder and drive them straight overhead - nice and controlled both up and down)

3) 20 Reps - Mountain Climbers
(Make sure you are in a strong plank position with your hands on the ground and drive your knees up to your elbows)

4) 10 Reps - Bentover DB Row
(Hinge at the waist, keep your back flat, drive your elbows straight back)

5) 10 Reps - Burpees

INTERVAL FINISHER (15mins)
Like last week, we will get outside for a run with a few more intervals for a little longer:

2mins EASY run (30%)
Do 6 Rounds of 40sec HARD (80%) followed by 40sec EASY
5 mins. EASY run

Punch Clock Workout - Week 1

Alright bootcampers, for Week 1's PUNCH CLOCK Workout, you are going to be incorporating a few exercises that we covered in this week's classes. It is a Bodyweight Circuit. You will do a Warm-up Circuit, a Strength Circuit and finish with an Interval Workout.

After you get your workout in, post your comments and how you felt after. If you want to make this more challenging, remove the rest periods in between the exercises.

WARM-UP
20 High Knees
20 Butt Kicks
20 Jumping Jacks
10 Prisoner Squats
20sec Plank Hold
8 Pushups
COMPLETE 2X

SUPERSET 1
1A) 20 Reps - Bodyweight Squats | 15sec REST
1B) 12-15 Reps – Pushups | 30sec REST
COMPLETE 3X

SUPERSET 2
2A) 15 Reps – Superman | 15sec REST
(lying on stomach with arms straight out in front of you with thumbs pointed up, lifting arms straight up and down)
2B) 20 Reps/leg – Mountain Climber | 30sec REST
COMPLETE 3X

SUPERSET 3
3A) 15 Reps/leg – Stationary Lunges | 15sec REST
(do all reps on one leg first, then the other leg)
3B) Side Plank hold for 20sec each side | no REST
COMPLETE 3X

INTERVAL FINISH
After you have completed the above bodyweight strength circuit, you are going to do intervals for 10 mins.

HARD means you push yourself to 80% perceived exertion. EASY means you drop yourself to 30% perceived exertion.

Get yourself outside an go for a run and run in the following scheme:
2 mins. EASY
Do 5 Rounds of 30sec HARD followed by 30sec EASY.
3 mins. EASY