Workouts
3 mins Box Breathing
3x
10 GSQ
10/10 Monster Walks
10 Bent Over Rows with band
3x
8/8 Reverse Lunges
8/8 Lateral Step Ups
8/8 Reverse Flys
8/8 Diagonal V-Ups
3x
8 Seated Double MP
8 Upright Row
8 Ring Dips
30s/ 30s side plank
Stretch with bands
3x
10 Ball Thrusters
30 jump ropes
100m Run
Tabata (20:10 x 8)
Wall Balls
DU
Situps
Run
Roll and stretch
3x
10/10 Bird Dog
10 Dead Bug
1/1 TGU
3x
8 SCDL
8/8 Bulgarian split squats
8 chin ups
25 Situps
Rest to gray
3x
8 Ring Dips
8 Pullovers
8/8 Windmills
8 Tuck ups in rings
Rest to gray
Finish with 800m run
Roll and stretch
5am class will meet at SHS track!
5 mins- roll lower body
3x
SL March
Lunge + hamstring stretch
Toe grabs
Bear crawl
100m run
In 5 mins
400m run
15 burpees
In 4 mins
400 m run
60 DU
In 3 mins
400m run
Then,
400m run for time
*Rest in any time remaining at the end of each set.
stretch lower body on wall
Remember that the goal of these strength workouts isn’t to go fast! Every rep should be S-L-O-W and controlled. If you’re the last one finished, you’re doing it right.
3 mins box breathing
3x
1/1 Arm bar
5 Pullovers
5 Pushup to downdog
10 GSQ
3x
16 Suitcase Walking lunges (8 per leg)
8/8 Lateral lunges
8 Reverse flys in rings
16 Marching hollow (8 per side)
Rest to gray
3x
8 HSPU
8/8 Leaning Lateral raise
8 Diamond Pushups
8/8 Russian Twist Throw
Rest to gray
Roll out
Stretch with bands
3x
Bear Crawl
10 wall facing squats
20 mountain climbers
100m run
4x
45 sec per station: 15 sec transition
100m sprint (rest with time remaining)
Burpees
Jump Rope
Ball slams
Air Squats
Rest 1 min between sets
stretching on wall
3 minutes of box breathing
1/1 TGU
5 GSQ
2/2 TGU
10 Good Mornings
3/3 TGU
10/10 Halos
3x
8 DFSQ
8/8 Step ups
8/8 Bent over rows
45 sec Plank
3x
8/8 Floor press
8 Ring Flys
8 Pushups (amplify as needed)
12 ball pass V-Ups
Roll T spine with peanuts
Stretch
I’ve got some nutrition tips for you guys to help you maximize the impact of this program…
For weight loss: stick with three meals daily plus a post workout shake. For each meal, include a source of protein, some healthy fats and as many veggies as you can fit on your plate! Eat as much as you need to of these foods to feel satisfied; don’t go hungry! Add in a protein shake after your workouts (whey protein in water, unsweetened coconut milk or almond milk is perfect). To improve insulin sensitivity and enhance fat loss, incorporate a modified fast by skipping one or two meals on one or two days per week. But no skipping meals more than twice per week! More is not always better, friends.
For weight gain: again, stick with three meals daily plus a post workout shake. On days you don’t workout or are doing cardio training (Monday, Wednesday and Fridays in the gym), include a source of protein, healthy fats, and as many veggies as you can fit on your plate at every meal. In your post workout shake just use whey protein in water, unsweetened coconut milk or almond milk.
On days you do strength training (Tuesdays, Thursdays and Saturdays in the gym), include those same things at each meal, but also add in a source of complex carbs (like sweet potatoes, white potatoes, or whole grains) at the first meal that follows your workout. In your post workout shake on these days, include some simple carbs (this is where adding sugar is ok!). Whey protein in chocolate milk or chocolate almond is perfect.
That’s it! Keep it simple ;)
3x
30 singles
20 mountain climbers
10 squats
100m run
30min cutoff
800m run
40 situps
600m run
30 pushups
200m run
10 burpees
200m run
30 pushups
600m run
40 situps
800m run
1 min per side of each
Couch stretch
Figure 4 stretch on wall
Make up day! Come make up Monday’s assessment if you missed it, or anything else you’d like to work on.
The Monroe bootcamp crew will meet at West Monroe High School at 7:30am to avoid the Race for the Cure traffic. Good luck to those running in the race!
5am class will meet at SHS track! Everyone else will be at the gym as usual.
3x
bear crawl length and back
10 good mornings
20 mountain climbers
30 singles
4x
10 Burpees
20 Swings
30 DU
100m Run
7x
50m sprint/ walk back
Accumulate 2 min each:
Plank
Flutter kicks
roll and stretch
