Punch Clock Workout 9 - Balls & Dumbbells

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...

Punch Clock Workout 7 - 3 Supersets + Leg Finisher Challenge

Alright bootcampers, here's your assignment this week: 3 Supersets plus a beautiful finisher... get 'er done! Let us know how long it took for you get the finisher completed -- leave a comment below!



WARM-UP
10 Jumping Jacks
10 High Knees
10 Butt Kicks
10 Left Foot Hops
10 Right Foot Hops
10 Prisoner Squats
10 Left Leg Swings
10 Right Leg Swings
10 Mountain Climbers
10 Pushups
COMPLETE 3X

WORKOUT

SUPERSET 1
Do 10 Reps For Each Exercise
a) Bulgarian Split Squats (Left) with a DB Press Overhead when leg is lowered
b) Bulgarian Split Squats (Right) w/ DB Press Overhead
c) DB Squat & Side Raise
COMPLETE 3X

SUPERSET 2
Do 10 Reps For Each Exercise
a) DB Pec Flies on SB
b) Holding ends of DB in hands, roll shoulder to right then left (10 Reps/Side)
COMPLETE 3X

SUPERSET 3
Do 10 Reps For Each Exercise
a) Pushup into DB Renegade Row (Plank Row) - 10 Reps/Arm (20 Pushups)
b) SB Leg Curl
c) Superman on SB holding one DB in hands
COMPLETE 3X

FINISHER - Get them done as quick as you can
12 Prisoner Squats
12 Jump Squats
12 Alt. Lunges
12 Jump Lunges
COMPLETE 2X

Punch Clock Workout 6 - 30/30 Circuit - 6X4

For the Week 6 Punch Clock workout you have will complete 4 ROUNDS of 6 exercises. You'll perform each exercise for 30 seconds then rest for 30 seconds. You'll be going at this for 24 minutes straight with the only rest being the 30 seconds between each exercise. The longer of amount of rest (equal to your work set), will allow you to push yourself harder during the work portion.

Here we go... let us know how you do below in the comments section.

WARM-UP
20 Jumping Jacks
20 Mountain Climbers
20 High Knees
COMPLETE 3X

WORKOUT
30 seconds / exercise | 30 seconds rest between exercises
Complete the circuit 4X in total.

1) Stability Ball (SB) See Saw (in plank position rocking back & forth on your elbows)
2) Jump Rope (if you don't have a rope, jump even faster and simulate that you have one)
3) Renegade Rows w/ (Dumbbell) DB (Plank Rows & alternating rowing up the DBs for each arm)
4) Squat & Press the DBs overhead
5) Pushups
6) Fast Side Shuffles w/ end Touchdowns (about the length of a parking lot space or car)
COMPLETE 4X

STRETCH