Boot Camp Workout 3

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My Respire Fitness Workout Bootcamp : Workout 3 # MikeFitCoach

• Stand upright holding the handles with your arms by your sides and the rope behind you. 1 - Swing your arms straight back and up overhead, then down in front in a big circle. • As the rope comes down in front, jump to allow it to clear your feet.

Sets Reps Weight

Notes

Sets Reps Weight 1 - Stand upright holding dumbbells by your sides with 1 your feet flat, shoulder-width apart. 2 2 - Lower your body toward 3 the floor, sending your hips back and down and bending 4 your knees. 3 - Push through your heels to 5 return to the start position. • Keep your back flat and 6 head up throughout the movement. Alternating Equipment Sub: Plates, V-Up Kettlebells

Notes

1 - Lie on your back with your Sets Reps Weight legs straight and your arms 1 stretched out overhead. 2 - Raise one leg straight up 2 while also lifting your upper 3 body off the floor and reach your opposite hand towards 4 your foot, keeping both your arm and leg straight. 5 • Lower both and repeat using the opposite arm and leg. 6 • Perform one rep on one side, then switch to the other Pushsides Up with to Teach side. Alternate rep.

1 2 3 4 5 6

Sets Reps Weight 1 - Lie on the floor holding dumbbells at shoulder level 1 with your elbows bent and your palms facing in. 2 2 - Press the dumbbells 3 straight up over your chest, keeping your palms facing in. 4 • Lower the dumbbells back to shoulder level and repeat. 5 Equipment Sub: Kettlebells

Notes

6

1 - Stand holding dumbbells Sets Reps Weight with your arms straight by 1 your sides. 2 - Raise the dumbbells up to 2 shoulder height, bending at 3 the elbows. 3 - Press the dumbbells 4 overhead, extending your arms fully. 5 • Lower the dumbbells back to the start position. 6

Legs

Anterior Lateral Step Up

Cardio

Jump Rope

• Stand upright holding the handles with your arms by your sides and the rope behind you. 1 - Swing your arms straight back and up overhead, then down in front in a big circle. • As the rope comes down in front, jump to allow it to clear your feet.

Abs

Shoulders

Curl & Press

Chest

Close Grip Floor Press

Notes

Notes

Chest

Perform each exercise in a circuit for 1 minute each, resting for 60 seconds at the end of the circuit. Perform 2 full circuits.

Legs

Squat

Cardio

Jump Rope

Sets Reps Weight Notes Notes 1 - Stand to the side of a 1 - Support your body on your Sets Reps Weight bench with one foot on the toes and your hands holding 1 1 bench slightly in front holding dumbbells on the floor, elbows dumbbells by your sides. bent and your chest nearly 2 2 2 2 - Push down on top foot, touching the floor. 3 3 stepping up and laterally onto 3 2 - Push up to a straight arm the bench. position. 4 4 4 • Step down and back with the 3 - Raise one dumbbell to the outside foot, keeping the other 5 ceiling while rotating your 5 5 on the bench. body to the same side and • Complete all reps on one look up at your hand. 6 6 6 side before switching to the • Lower your body back to the other side. start position and repeat. This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html. Equipment Sub: Barbell, • Perform one rep on one Plates side, then switch to the other printed 04/14/15 10:35AM © 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 side. Alternate sides with each authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law andrep. you are not permitted to Page 1 of 2 Sets Reps Weight

Notes

1

make copies, reproduce or electronically post this PDF.

My Respire Fitness Workout Bootcamp : Workout 3 # MikeFitCoach

1- Holding a dumbbell in one Sets Reps Weight hand with your arm straight, 1 place the opposite knee and hand on a bench, keeping 2 your back flat. 3 2 - Lift the dumbbell up to the side of your chest, bending at 4 your elbow. • Lower the dumbbell back to 5 a straight arm position, keeping your back flat 6 throughout. • Complete all reps on one Side Lunge side before switching to the other side. Equipment Sub: Kettlebell, Plate

Notes

1 - Stand upright holding the Sets Reps Weight dumbbells by your sides with 1 your arms straight. 2 - Step laterally to one side, 2 lowering your body down and 3 leaning your torso slightly forward with your weight on 4 the outside leg. • Keep your trailing leg 5 straight. 3 - Push off your outside foot 6 to return to the start position. • Complete all reps on one Feet Up Crunch side before switching to the other side. Equipment Sub: Plates, Kettlebells

Notes

1 - Lie on your back with your Sets Reps Weight knees bent and feet raised, 1 holding a dumbbell up over your chest with your arms 2 straight. 3 2 - Lift your head and shoulders off the floor, 4 keeping your feet raised and arms straight. 5 • Lower your head and shoulders and repeat. 6 Equipment Sub: Plate, Med Ball

Notes

Cardio

Jump Rope

Abs

Side Bend

Back

Bent Over Row

1 - Stand upright holding one Sets Reps Weight dumbbell to one side, bend 1 over to that side. 2 - Bend to the opposite side, 2 moving through your 3 midsection. • Complete all reps on one 4 side before switching to the other side. 5 Equipment Sub: Plate

Notes

• Stand upright holding the handles with your arms by your sides and the rope behind you. 1 - Swing your arms straight back and up overhead, then down in front in a big circle. • As the rope comes down in front, jump to allow it to clear your feet.

Sets Reps Weight

6

3 4 5

Chest

Shoulders

Moving Push Up

Notes

1 - Support your body on your Sets Reps Weight toes and hands with your 1 elbows bent and your chest nearly touching the floor. 2 2 - Push up to a straight arm 3 position. 3 - Move your hands about 12 4 inches to one side. 4 - Lower your chest back to 5 the floor. • Repeat, moving to the other 6 side.

Notes

Abs

Legs

2

6

Push Press

Sets Reps Weight • Stand upright holding dumbbells at shoulder height 1 with your elbows bent and palms forward. 2 1 - Bend your hips and knees 3 slightly. 2 - Quickly thrust the 4 dumbbells overhead, extending your arms and legs. 5 • Keep your back flat throughout the movement. 6 Equipment Sub: Barbell

Notes

1

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 10:35AM Page 2 of 2