Change Your Body Boot Camps

Challenge Week, P7, 2011

Workout Form

Disclaimer:  Use your best judgment during these workouts.  Go at your own pace.  If you need to rest, take a break or drink water, do it.  It’s o.k.  Remember form is always first.  Do not sacrifice form for speed.  These challenges are not that important, your long term health & safety is.  These are fun & challenging workouts that you’ve been prepared for over the last few weeks and are designed to yield maximum results in short periods of time if you’re following the nutrition & cardio plan.  You may need additional caloric consumption, water, stretching/rolling, naps and/or rest on these days.  Take it, its o.k.


Challenge Day #1 (Workout A):  Individual

8 Round Strength, 1 Round Shoulder, 24 Round Figure-8 Conditioning Challenges (40min)

Individual Goal:  Complete All Challenges in 40 minutes or less.

This is modeled after a triathlon.  Triathlons have 3 legs (swim, bike & run), f/b timed transitions b/w each leg.


8 Round Strength (20min)

Individual goal:  complete 8 rounds in 20 min or less, resting as needed.

A round = 1 circuit of 4 exercises, A1, A2, A3 and A4.

Complete 11 reps or hold for 20 mississippi’s per exercise.

When finished record your time.  Immediately move on to the finisher.


1 Round Shoulder Finisher (5min)

Individual goal:  complete 1 round (a round = 1 circuit) in 5 min or less, resting as needed.

When finished record your time.

Immediately move on to the next challenge.


24 Round Figure-Eight Conditioning (15min)

Individual Goal:  complete 24 rounds in 15min, rest no less than 10sec/round; you must rest

Set (2) cones 5yds apart; run around total of 4 cones as fast as possible; Do not run continuously.

When finished record your time.

When you beat the 40 min Individual Time Challenge, let out a hoo-rah!

Move on to the cool down static stretch.

Post your times on bootcampboston.com/challenge-week-phase-7-2011/

YOU WILL FINISH AS EVERYONE FINISHES.  No matter how long it takes.  Keep going!

Challenge Day #2 (Workout B):  Individual

4 Round Strength, 1 Round Butt, 12 Round Speed Training Interval Conditioning Challenges (40min)

Individual Goal:  Complete All Challenges in 40 minutes or less.

This is modeled after a triathlon.  Triathlons have 3 legs (swim, bike & run), f/b timed transitions b/w each leg.


4 Round Strength (20min)

Individual goal:  complete 4 rounds in 20 min or less, resting as needed.

A round = 1 circuit of 4 exercises, A1, A2, A3 and A4.

Complete reps or holds as recommended.

When finished record your time.  Immediately move on to the finisher.

1 Round Butt Finisher (5min)

Individual goal:  complete 1 round (a round = 1 circuit) in 5 min or less, resting as needed.

When finished record your time.

Immediately move on to the next challenge.


12 Round Speed Training Interval Conditioning (15min)

Individual Goal:  complete 12 rounds in 15min, rest as needed; you must rest

Use basketball court or similar dimensions.  42’ is baseline to ½ court, 84’ is baseline to baseline.

Do not run continuously.

When finished record your time.

When you beat the 40 min Individual Time Challenge, let out a hoo-rah!

Move on to the cool down static stretch.

Post your times on bootcampboston.com/challenge-week-phase-7-2011/

YOU WILL FINISH AS EVERYONE FINISHES.  No matter how long it takes.  Keep going!


Challenge Day #3 (Workout C):  Individual

5 Round Strength, 4 Round Core Challenges (25min)

Individual Goal:  Complete All Challenges in 40 minutes or less.

This is modeled after a biathlon.  Biathlons have 2 legs (swim & bike, swim & run or bike & run), f/b timed transitions b/w each leg.

5 Round Strength (20min)

Individual goal:  complete 5 rounds in 20 min or less, resting as needed.

A round = 1 circuit of 8 exercises, A1, A2, A3, A4, …A8.

Complete reps or holds as recommended.

When finished record your time.  Immediately move on to the finisher.

4 Round Core Finisher (5min)

Individual goal:  complete 1 round (a round = 1 circuit) in 5 min or less, resting as needed.

When finished record your time.

When you beat the 25 min Individual Time Challenge, let out a hoo-rah!

Move on to the cool down static stretch.

Post your times on bootcampboston.com/challenge-week-phase-7-2011/

YOU WILL FINISH AS EVERYONE FINISHES.  No matter how long it takes.  Keep going!

Challenge Day #4 (Workout D):  Individual

5 Round Strength Challenge (30min)

Individual Goal:  Complete Strength Challenge in 30 minutes or less.

5 Round Strength (30min)

Individual goal:  complete 5 rounds in 30 min or less, resting as needed.

A round = 1 circuit of 8 exercises, A1, A2, A3, A4, …A7.

Complete reps or holds as recommended.

When finished record your time.

When you beat the 30 min Individual Challenge, let out a hoo-rah!

Move on to the cool down static stretch.

Post your times on bootcampboston.com/challenge-week-phase-7-2011/

YOU WILL FINISH AS EVERYONE FINISHES.  No matter how long it takes.  Keep going!

Foam Roll 5min (10:5; aim for 5-10 rolls)

Foam Roll Upper to Lower Back

Foam Roll Thoracic Extension

Foam Roll 1-Arm Lat, R/L

Foam Roll Piriformis, R/L

Foam Roll 1-Leg Hamstring, R/L

Foam Roll 1-Leg Calf, R/L

Foam Roll 1-Arm Pec, R/L

Foam Roll Bent-Knee Adductor, R/L

Foam Roll Hip Flexor / Quad,R/L

Foam Roll TFL, R/L

Foam Roll IT-Band, R/L

Jun 19 – July 10, 2011, Phase 7, Workout A

Foam Roll (5min): see above for individual exercises

Movement Prep Series, Workout A, P7, 2011,

Alternating Dynamic Calf Push x5e

Plank to Push Up x8e

Side-Lying Thoracic Extension w/ Rotation x10-12e

High Knee Hug to Lunge w/ Rotation x5-8e

Partner Lateral Leg Swings x15-20e

HK Run x 20e

Lateral Shuffle x 1 length each (15 yds)

Cariocca x 1 length each (15 yds)

Backwards Run x 1 length each (15 yds)

Strength Circuit (20min):  Challenge is 8 rounds in 20 min or less

A1.  TRX Feet In Push Up ProgressionsPlank to Push Up, Push Up, Atomic Push Up; alternative if No TRX, Feet on Towel, Chair, Bench or Stability Ball

A2.  DB Mountain Slide ProgressionsAlt Slide, Alt Run, Band Resisted Alt Run

A3.  DB Snatch ProgressionsDB Jump Shrug, DB Hang High Pull, DB Hang Snatch

A4.  1-Leg Squat ProgressionsRFE Split Squat, 1-Leg Squat to Bench, 1-Leg Squat on Bench,

Shoulder Finisher (5min): Challenge is 1 round in 5min or less


Jumping Jacks x45 jacks

Bent-Over Y-Raises x 10 reps

Fighting 1-2: Jab, Cross Punches x15 reps (rep = a 1-2 jab cross punch)

Bent-Over T-Raises x10 reps

Fighting 1,2,3: Jab, Cross, Hook Punches x15 reps

Bent-Over W-Raises x10reps

Fighting 1,2,3,4: Jab, Cross, Hook, Upper Cut Punches x 15 reps

Bent-Over L-Raises x10 reps

Flying Elbows 1,2,3,4: Rear ‘Bow High, Rear ‘Bow Low, Front ‘Bow High and Front ‘Bow Chops x 15 7 reps / side

Bent-Over I-Raises x 10 reps


Soccer Conditioning (15min): complete 24 rounds of 5 cones in 15 min or less

Figure 8’s x 5cones

Alternative:  Band Diag Raises x56 reps / side in 15min or less

Static Stretch (5min) – 15:5

Static Stretch Series, Workout A&D, Phase 7, 2011

Superband 1-Leg Hamstring Pull, R/L

SB 1-Leg Adductor Pull, R/L

SB 1-Leg Hip Crossover Pull, R/L

SB Side-Lying Quad Pull, R/L

½ Kneeling Triceps Pull, R/L

1-Arm Chest Push, R/L

1-Arm Lat Pull, R/L

Behind Back Overhead Shoulder Reach

Jun 19 – July 10, 2011, Phase 7, Workout B


Foam Roll (5min): see above for individual exercises


Movement Prep Series, Workout B, P7, 2011

3-Way Standing Hip Flexor Mobes @ Wall x4e

Deep Squat x 8

Lateral Lunge x 5-8e

Drop Lunge w/ Down Up Reach x5-8e

Scissor Jacks x 60 jacks

Strength Circuit (20min):  Challenge is 4 rounds in 20 min or less

A1.  Turkish Get Up ProgressionsTurkish Curl Up, Naked Get Up, DB Get Up x8-10 reps

A2.  Lateral Lunge to Drop Lunge ProgressionBW, 1-DB Goblet, 2-DB Goblet, x8 reps/side

A3.  Alternate DB Row ProgressionsAlternate, Alt. Continuous, Alt. Cont. 1-Leg x28 reps/side

A4.  DB Push Jerk ProgressionsDB Push Press, DB Push Jerk, DB Front Squat to Push Jerk x28 reps

Butt Finisher (5min): Challenge is 1 round in 5min or less.

B1:  Band Resisted (BR) 2-Leg Bridge ProgressionsBridge Hold, Bridge, Band Resisted Bridge x45 Mississippi’s or 20 reps

B2.  BR 2-Leg Towel Curl ProgressionsT. Extension, T. Ext+Curl, BR TEC x45 Mississippi’s or 20 reps

B3.  Lateral X-Band Walks-Front Squat Grip x 20 steps/side/direction

B4.  Linear X-Band Walks-Front Squat Grip x 20 steps/side/direction

B5.  1-Leg Dead Lift ProgressionsRear Foot Support, 1-Leg Balance, DB-Opposite Hand x23 reps/side

Speed Training Interval Conditioning (15min): Challenge is 12 rounds in 15 min or less.

C1.  Gears (6 speeds):  3rd gear, 2nd gear, 4th gear, 1st gear, 5th gear x13

or

C2.  Alternate Band Punching:  15reps:  30mississippis, repeat for duration of conditioning.

Or

C3.  1-Mile Run in 10min or less.

Static Stretch (5min) – 25:5

Static Stretch Series, Workout B, Phase 7, 2011

Push Up Calf, R / L

Split Adductor Mobes, R / L

Side-Lying Thoracic Hold, R/L

Seated Piriformis @ Wall, R/L

½ Kneel Quad + Hip Flexor Push @ Wall, R/L

Jun 19 – July 10, 2011, Phase 7, Workout C


Foam Roll (5min): see above for individual exercises


Movement Prep Series, Workout C, P7, 2011

Wall Sit-Wall Slides x10

Arm Circles Fwd & Bwd x 12e

Partner Linear Leg Swings x15-20e

Deep Squat x8

Long Inchworm x 6

Figure-Four Glute Pull to Spider Lunge to T-Spine Rotation x5-8e

Strength Circuit (20 minutes): challenge is 5 rounds in 20 min or less.

A1.  Squat Jump Progressions:  x18 reps

  1. Y-Squat
  2. Ankling Drop Squat
  3. Squat Jump

A2.  Y-Squat Progressions:  x10 reps

  1. Hands in Front Squat
  2. Prisoner Squat
  3. Y-Squat

A3.  TRX Neutral Grip Vertical Pull Progressions:   x18 reps

  1. V Pulls-Squat
  2. V Pull-Pike
  3. V-Pull Up

A4.  TRX Neutral Grip Hanging Knee Tuck Progressions:  x10 Mississippi’s

  1. Eccentric Lowers
  2. Isometric Holds
  3. Hanging Knee Tuck Isometric Hold

A5.  Side-to-Side Towel Push Up Progressions:  x 9 reps each

  1. Side-to-Side Towel Kneeling Push Up
  2. Side-to-Side Towel Push Ups on Feet
  3. Side-to-Side Towel Push Ups on 1-Leg

A6.  Plank Towel Fly Progressions:  x10 reps

  1. Plank Towel Fly-Knees
  2. Plank Towel Fly-Feet
  3. Plank Towel Fly-1-Leg

A7.  Body Saw Progressions:  x18 reps

  1. Body Saw- Knees
  2. Body Saw-Feet
  3. Body Saw-Band Resisted

A8. Towel Knee Tuck Progressions x 10 Mississippi’s or 10 reps

  1. Towel Knee Tuck Plank Hold
  2. Towel Knee Tuck
  3. Towel Pike

Core Finisher (5min): challenge is 4 rounds in 6 minutes or less.

B1. DB Swing Progressions:  x 5 reps

  1. 2-DBs
  2. 2-DB-s OH
  3. 2-DB’s OH w/ Rapid Pull Down

B2. Plank Anti-Rotation Progressions x 10 Mississippi’s

  1. Plank
  2. Plank w/ 1-Arm Reach
  3. Plank Opposites

B3. DB Sumo Dead Lift Progressions:  x 5 reps

  1. DB Sumo Dead Lift
  2. DB Sumo Dead Lift Jumps-Stick
  3. DB Sumo Dead Lift-Repeats

B4. Side Plank Progressions:  x 10 Mississippi’s

  1. Side Plank-bent knee with 1-leg hip abduction
  2. Side Plank-straight leg with 1-leg hip Abduction
  3. Side Plank-hand and foot with 1-leg hip abduction

B5. DB Squat to High Pull Progressions:  x 5 reps

  1. DB Squat to High Pull
  2. DB Hang High Pull
  3. DB Upright Row

B6. Backside Bridge Progressions:  x 10 Mississippi’s

  1. Backside Bridge-Bent Knee*
  2. Backside Bridge-Straight Leg
  3. Backside Bridge – 1-Leg


Static Stretch (5min) – 15:5


Static Stretch Series, Workout C, Phase 7, 2011

Forward Bend,

Deep Squat

Deep Squat R/L Arm to Sky

Stride Back R/L

Stride Back w/ T-Spine Rotation Raise R/L

½ Kneeling Tricep Pull, R/L

Childs Pose C/R/L

Seated Shoulder Sit & Reach

Supine on Roller, “W” Pec Stretch

Jun 19 – July 10, 2011, Phase 7, Workout D


Foam Roll (5min): see above for individual exercises


Movement Prep Series, Workout D, P7, 2011

Side-Lying Thoracic Extension & Rotation x10-12e

Side Plank w/ Rotation x12e

Dynamic Calf Push x 12e

Inchworm x6

Frog Squat to Y-Raise & T-Raise x12e

Strength Circuit (18-30min): challenge is 5 rounds in 30min or less.

A1. Pinball Push Ups x13 reps

A2.  Side Plank Right w/ 1-Arm Band Pull x13 reps

A3.  Side Plank Left w/ 1-Arm Band Pull x13 reps

A4.  DB Biceps Curls x13 reps

A5.  Close Grip Push Ups x13 reps

A6.  Long Plank/Star Plank x 30 Mississippi’s

A7.  Jumping Jacks x 75 jacks

Static Stretch (5min) – 15:5

Static Stretch Series, Workout A&D, Phase 7, 2011

Superband 1-Leg Hamstring Pull, R/L

SB 1-Leg Adductor Pull, R/L

SB 1-Leg Hip Crossover Pull, R/L

SB Side-Lying Quad Pull, R/L

½ Kneeling Triceps Pull, R/L

1-Arm Chest Push, R/L

1-Arm Lat Pull, R/L

Behind Back Overhead Shoulder Reach