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!

Punch Clock Workout 2 - 12min Challenge

Alright, it's the end of Week 2 and here's what needs to get done this weekend! We are doing 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. 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%-40%)
Do 6 Rounds of 40sec HARD (80%) followed by 40sec EASY
5 mins. EASY run