Boot Camp Workout 2


Boot Camp Workout 2 - Rackcdn.com96bda424cfcc34d9dd1a-0a7f10f87519dba22d2dbc6233a731e5.r41.cf2.rackcdn.com/...

3 downloads 213 Views 2MB Size

My Respire Fitness Workout Bootcamp : Workout 2 # MikeFitCoach

Chest

Wide Push Up

Perform each exercise in a circuit for 1 minute each, resting for 60 seconds at the end of the circuit. Perform 3 full circuits.

Perform each exercise in the workout, one after another, and then rest. This is one circuit.

1 - Support your body on your Sets Reps Weight toes and hands with your 1 hands touching each other in the middle under your chest 2 and your elbows bent. 3 2 - Push up to a straight arm position. 4 • Lower your body back to the start position, keep your back 5 flat and your hips in line with your shoulders throughout. 6

Notes

Back

1 - Hang from a bar overhead Sets Reps Weight using a wide overhand grip. 1 2 - Pull your body up, bending at the elbows until your chin 2 reaches over the bar. 3 • Lower back down to where your arms are fully extended.

Notes

4 5 6

Sets Reps Weight 1 - Lie on the floor holding onto a suspended straight bar 1 with one hand and your arm straight. 2 2 - Pull your body up to the 3 bar and reach the other hand straight up to the ceiling. 4 • Lower your body back to the floor. 5 • Complete all reps on one side before switching to the 6 other side.

Sets Reps Weight 1 - Support your body between dip bars with your 1 arms straight and feet off the floor. 2 2 - Lower your body toward 3 the floor, bending at the elbows. 4 3 - Push back up to a straight arm position. 5

Notes

Lower Back

1 - Place your feet and hands Sets Reps Weight on the floor with your elbows 1 bent and your hips high up into the air. 2 2 - Push up to the start 3 position with your arms straight. 4 • Bend at the elbows, lowering your head and repeat. 5

6

This PDF/printout was generated using Respire Fitness. Get access at

Notes

Front Bridge to T

Shoulders

Pike Push Up

Triceps

Dip

Notes

Uni Self Row

Back

Pull Up

Triceps

Close Push Up

1 - Support your body on your Sets Reps Weight toes and hands with your 1 hands inside your shoulders and your elbows bent, chest 2 nearly touching the floor. 3 2 - Push up to a straight arm position. 4 • Lower your body back to the start position and repeat, 5 keeping your back flat and your hips in line with your 6 shoulders throughout.

Sets Reps Weight • Lie face down on the floor with your legs straight and 1 arms tucked in by your sides. 1 - Raise your body off the 2 floor, resting on your toes and 3 forearms. 2 - Raise one hand up while 4 rotating your body to the same side and look up at your hand. 5 • Hold, then lower yourself back to the floor and repeat, 6 6 twisting up to the other side. • Alternate sides with each http://web.pumpone.com/temp/respirefitness.html. rep. Notes

© 2015 PumpOne, LLC Notice: This PDF was created and prepared by # MikeFitCoach and sent by them to you. While the copyright to some or all of the works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to make copies, reproduce or electronically post this PDF.

Notes

printed 04/14/15 10:33AM Page 1 of 2

My Respire Fitness Workout Bootcamp : Workout 2 # MikeFitCoach

Abs

Side Bridge Crunch

1 - Prop your body up off the Sets Reps Weight floor on your forearm with your 1 legs straight out on top of one another with your top hand to 2 the side of your head. 3 2 - Lower your top elbow down towards the floor, 4 twisting your torso to this side. • Twist your torso and raise 5 your elbow back up to the start position and repeat. 6 • Complete all reps on one side before switching to the other side.

Notes

This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html. © 2015 PumpOne, LLC Notice: This PDF was created and prepared by # MikeFitCoach and sent by them to you. While the copyright to some or all of the works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to make copies, reproduce or electronically post this PDF.

printed 04/14/15 10:33AM Page 2 of 2