My Respire Fitness Workout

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My Respire Fitness Workout Bootcamp : Workout 1 # MikeFitCoach

Legs

Crossover Step Up

Perform 12 reps of each exercise in a circuit, resting 60 seconds between circuits. Perform 3 full circuits.

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

Notes

Back

1 - Start in the top position of Sets Reps Weight a push up with your legs and 1 12 arms straight and your hands on the floor. 2 12 2 - Jump your feet in, bringing your knees to your chest while 3 12 keeping your hands on the 4 floor. 3 - Jump your feet back out to 5 a straight position.

Notes

6

Feet Up Bench Dip

Abs 6

Notes

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

6

V-Up

Abs

Hanging Leg Raise

Sets Reps Weight 1 - Hang from a secure bar overhead with your arms and 1 12 legs straight. 2 - Raise your legs straight up 2 12 and out in front, making a 90 3 12 degree angle at your hips. • Lower your legs and repeat, 4 keeping your arms straight and not swinging back and 5 forth.

1 - Hang from a bar overhead, Sets Reps Weight using an underhanded grip 1 12 with your hands shoulderwidth apart. 2 12 2 - Pull your body up until your 3 12 chin reaches over the bar, bending at the elbows. 4 • Lower back down, extending your arms fully. 5

Triceps

1 - Stand upright with one foot Sets Reps Weight slightly off the floor. 1 12 2 - Slowly lower your body down towards the floor into a 2 12 squat position, keeping your 3 12 back neutral/flat and one foot off the floor. 4 3 - Push into your standing foot to return to the start 5 position. • Complete all reps on one 6 side before switching to the other side.

Notes

Chin Up

Cardio

Squat Thrusts

Legs

Uni Squat

Sets Reps Weight 1 - Stand to the side of a bench with your outside foot 1 12 on the bench across the other leg, arms by your sides 2 12 2 - Push down on top foot and 3 12 step up and laterally onto the bench. 4 • Step down onto the inside foot, keeping the outside foot 5 on the bench. • Complete all reps on one 6 side before switching to the other side.

Notes

Sets Reps Weight 1 - Place your palms on a bench behind you and your 1 12 heels on a bench in front with your legs and arms straight. 2 12 2 - Lower your body toward 3 12 the floor, bending at the elbows. 4 3 - Push up through your palms to return to the straight 5 arm position.

Notes

6

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 10:30AM Page 1 of 2

My Respire Fitness Workout Bootcamp : Workout 1 # MikeFitCoach

Chest

Spiderman Push Up

1- Start in the top position of a Sets Reps Weight push up with your arms 1 12 straight. 2 - Bend your elbows and 2 12 lower your body towards the 3 12 floor while also bending one knee and bringing it to your 4 elbow with your foot off the floor. 5 3 - Push back up to the top position and repeat with the 6 other leg to the other elbow. • Perform one rep on one side, then switch to the other side. Alternate sides with each rep.

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 10:30AM Page 2 of 2