Boot Camp Workout 4

---

My Respire Fitness Workout Bootcamp : Workout 4 # MikeFitCoach Push Press

Legs

Shoulders

Box Jump

For each exercise, perform 3 sets of 12 repetitions, resting 60 seconds between sets. Use a challenging weight that allows you to complete all reps. If the weight is too easy, slightly increase it. If its too hard, slightly decrease it.

• Stand upright facing a box or Sets Reps Weight step with your arms by your 1 12 sides. 1 - Dip at the hips and knees 2 12 into a semi-squat and jump 3 12 onto the box, driving up with your legs and arms. 4 2 - Land on the box with both feet and dip at the hips and 5 knees to absorb the impact. • Step off the box and repeat. 6

Sets Reps Weight 1 - Start in the top of a push up position. 1 12 2 - Jump your feet in, bringing your knees to your chest while 2 12 keeping your hands on the 3 12 floor. 3 - Come to an upright 4 position and jump into the air, raising your arms overhead. 5 4,5 - Return to the mid position and then jump your 6 feet back out to a straight position.

Notes

1 - Squat holding a dumbbell Sets Reps Weight in both hands between your 1 12 legs with your arms straight. 2 - Thrust your hips forward, 2 12 swinging the dumbbell out and 3 12 up overhead with your arms straight. 4 • Guide the dumbbell back down along the same path 5 and repeat. Equipment Sub: Plate, 6 Kettlebell

1 - Hang from a bar overhead Sets Reps Weight using a wide overhand grip. 1 12 2 - Pull your body up, bending at the elbows until your chin 2 12 reaches over the bar. 3 12 • Lower back down to where your arms are fully extended.

4 5 6

Legs

Sets Reps Weight 1 - Hang from a secure bar overhead with your arms and 1 12 legs straight. 2 - Raise your knees toward 2 12 your chest, bending at your 3 12 hips and knees. • Lower your legs and repeat, 4 keeping your arms straight.

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

Notes

Goblet Squat

Abs

Hanging Knee Raise

Notes

Notes

Full Body

Back Notes

Cardio

1 - Stand upright with one foot Sets Reps Weight on a bench, holding the 1 12 dumbbells by your sides with your arms straight. 2 12 2 - Step up onto the bench, 3 12 pushing down on your front foot. 4 • Step down off the bench onto the back foot and repeat. 5 • Complete all reps on one side before switching to the 6 other side. Equipment Sub: Plates, Burpee Kettlebells

1 - Stand upright holding the Sets Reps Weight barbell in front at shoulder 1 12 height with your hands shoulder-width apart, elbows 2 12 bent and your palms facing 3 12 forward. 2 - Bend your hips and knees 4 slightly and then quickly thrust the barbell overhead, 5 extending your arms and legs fully. 6 • Keep your back flat throughout the movement. Swing Equipment Sub: Dumbbells

Pull Up

Legs

Step Up

Notes

1 - Stand upright holding one Sets Reps Weight dumbbell in both hands at 1 12 chest height with your feet flat, shoulder-width apart. 2 12 2 - Lower your body toward 3 12 the floor, sending your hips back and down and bending 4 your knees. 3 - Push through your heels to 5 5 return to the start position, keeping your back flat and 6 6 head up throughout the movement. http://web.pumpone.com/temp/respirefitness.html. Equipment Sub: Plate, Kettlebell 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 10:41AM Page 1 of 2

My Respire Fitness Workout Bootcamp : Workout 4 # MikeFitCoach Back Extension

Legs

Lower Back

Squat Toss

Triceps

Dip

Sets Reps Weight 1 - Support your body between dip bars with your 1 12 arms straight and feet off the floor. 2 12 2 - Lower your body toward 3 12 the floor, bending at the elbows. 4 3 - Push back up to a straight arm position. 5

Notes

6

Sets Reps Weight 1 - Start in a squat position holding the ball at your upper 1 12 chest, just below your chin. 2 - Pushing off your feet, 2 12 extend your legs and arms 3 12 and throw the ball up overhead. 4 3 - Catch and absorb the ball, lowering yourself into a squat 5 and repeat the throw.

Notes

Sets Reps Weight 1 - Lie face down with your chest on the ball, your hands 1 12 at the sides of your head and your legs straight out behind. 2 12 2 - Raise your chest up off the 3 12 ball coming to an upright position. 4 • Do not to bounce up and down on the ball as you do 5 each repetition.

6

Notes

6

Abs

V-Up

1 - Lie on your back with your Sets Reps Weight legs straight and your arms 1 12 stretched out overhead. 2 - Raise your legs straight up 2 12 while also lifting your upper 3 12 body off the floor and reach your hands toward your feet, 4 keeping both your arms and legs straight. 5 • Slowly lower your upper body and legs back to the 6 floor and repeat, keeping the reps smooth.

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 10:41AM Page 2 of 2