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