Punch Clock Workout 1 - Bodyweight Workout

We're in for an amazing Summer, bootcampers! Get ready for Week 1's PUNCH CLOCK WORKOUT! You're going to be incorporating a few exercises that we covered in this week's classes. It is a Full Bodyweight Circuit. You'll do a Warm-up Circuit, a Strength Circuit and finish with an Interval Workout.

Here's a video explaining the exercises. Below the video is everything detailed for you. After you complete the workout, 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 70% 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

Punch Clock Workout - Week 10

Okay, so we are at the end of our 10 Weeks! We saw some HUGE strength gains and a wack load of inches off everyone's body. Way to go you guys... great work!

So, to finish off your last Punch Clock workout, we are going to revisit the workout that we got the most noise about :) Week 3's Ladder Countdown workout. Here's the link:

http://iluvthisbootcamp.blogspot.com/2011/04/punch-clock-workout-week-3.html

After 10 Weeks of training, let's see if you can get this done and hopefully beat your old score.

Get to work & leave a comment below here on your time to complete the 2 circuits.

Punch Clock Workout - Week 9

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...