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Change Your Body Boot Camps,

2011, P8, Challenge Week Workout Forms

Disclaimer:  Use yourbest 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


11 Round Strength, 1 Round Shoulder, 32 Rep Z-Pattern Conditioning Challenges (40min)

Individual Goal:  Complete All Challenges in 39 minutes or less.

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

11 Round Strength (19min)

Individual goal:  complete 11 rounds in 19 min or less, resting as needed.

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

Complete 10 reps or hold for 10 mississippi’s per exercise.

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

1 Round Butt Finisher (6min)

Individual goal:  complete 1 round (a round = 1 circuit) in 6 min or less, resting as needed.

When finished record your time.

Immediately move on to the next challenge.


32 Rep Z-Pattern Conditioning (16min)

Individual Goal:  complete 32 rounds in 16min, rest 15-25 sec/rep; you must rest!

Set (6) cones or objects 5yds apart width wise and length wise, creating a Z-Pattern of 25 yards total!.

Sprint around Z-Pattern 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-8-2011/

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

Challenge Day #2 (Workout B):  Individual

4 Round Strength, 10 Round Foot-Fire Abs, 4 Round Volleyball 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, …, A7.

Complete 13 reps or hold for 30 mississippi’s per exercise.

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

10 Round Foot Fire-Abs Finisher (5min)

Individual goal:  complete 10 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.


4 Rounds Volleyball Conditioning (15min)

Individual Goal:  complete 4 rounds in 15min, rest as needed; you must rest

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-8-2011/

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

Challenge Day #3 (Workout C):  Individual

4 Round Strength, 10 Round Cardio-Core, 12 Round Speed Training Interval Conditioning Challenges (25min)

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 & A4.

Complete reps or holds as recommended.

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

10 Round Cardio-Core Finisher (5min)

Individual goal:  complete 10 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 Rounds Speed 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-8-2011/

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

Challenge Day #4 (Workout D):  Individual

5 Round Strength Challenge (20min)

Individual Goal:  Complete Strength Challenge in 20 minutes or less.


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, …A6.

Complete reps or holds as recommended.

When finished record your time.

When you beat the 20 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-8-2011/

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

July 17 – August 6, 2011, Phase 8, Workout A



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

Movement Prep Series, Workout A, P8, 2011,

1-Leg Bridge w/ Hip Abduction x8e

Dynamic Calf Push x8e

Deep Squat w/ Alt 1-Arm Reach x6e

Drop Lunge w/ Down-Up Reach x5-8e

360 Degree Jumping Claps x60



Strength Circuit (20min):  Challenge is 11 rounds in 19 min or less, 10reps or 10 mississippi’s

A1.  Towel Crawl Progressionsforearms & knees, forearms and feet, hands and feet

A2.  Tuck Jump ProgressionsAnkle Drop Squat, Squat Jump, Tuck Jump

A3.  TRX Pronated Grip Inverted Row Progressions (palms down): Vertical Resistance , Bent Knees, Straight Legs

A4.  Feet Elevated Push Up ProgressionsFE P.U. Holds, FE Plank to P.U., FE P.U., FE P.U. w/ 1-Leg March

Butt Finisher (6min): Challenge is 1 round in 6min or less



B1.  1-Leg Dead Lift Progressions:  2-DB Rear Foot Support, 2-DB 1-Leg DL, BR 2-         DB-1-Leg DL x20reps/side

B2.  Lateral X-Band Walk-Front Squat Grip x 25steps

B3.  Linear X-Band Walks-Front Squat Grip x25steps

B4.  BR 2-Leg Towel Curl ProgressionsT. Extension, T. Ext+Curl, BR TEC x20reps

B5:  Band Resisted (BR) 2-Leg Bridge ProgressionsBridge Hold, Bridge, Band Resisted Bridge x20reps


Soccer Conditioning (15min): complete 32 reps of 6 cones in 15 min or less

Z-Patterns x 32 reps

or

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

July 17 – August 6, 2011, Phase 8, Workout  B



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



Movement Prep Series, Workout B, P8, 2011

Side Plank w/ Rotation x 8e

3-Way Flat Ankle Mobes

Inchworm

Backwards High Knee Hug to Spider Lift to 1-Arm Reach

Crab Walk

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

A1.  Step Ups Progressions x 13

A2.  Side Plank Right w/ 1-Arm Band Pull Progressions x 13

A3.  Side Plank Left w/ 1-Arm Band Pull Progressions x 13

A4.  Close Grip Push Up 1.5 Progressions: knees, feet, 1-leg x 13

A5.  TRX Leg Curl Progressions: Leg Curl , Leg Curl then Bridge, Leg Curl Bridge x13

A6.  Backside Bridge Progressions: Straight Arms & Bent Knees , Straight Arms & Straight Legs, Forearms & Straight Legs x 30 Mississippi’s

A7.  Burpee Jumps x10

Foot-Fire Abs Finisher (5min): Challenge is 10 rounds in 5min or less.

B1.  Foot Fire x 30foot taps

B2.  Plank x15 Mississippi’s



Volleyball Conditioning (15min): Challenge is 4 rounds in 15 min or less.

C1.  Forward Rolls x4

C2.  “Dirt Digs” Squat to Kneeling to Standing x 13

C3.  HOH 90 Degree Ankle Jumps x 22

C4.  Alternate Lunge to Reach (“Dig”) x 6/side

C5.  Burpee Jumps x 10

C6.  Power Skips x 13



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, P8, 2011

Side-Lying Thoracic Extension w/ Rotation x 8e

3-Way Standing Wall Hip Flexor Mobes x5e

Alternating Inverted Hamstring to Wall Reach x5-8e

Bwd’s Figure-Four Glute Pull to Reverse Lunge to Side Reach x4e

High Knee Runs x 20 turnovers

Heel Up Runs x 20 turnovers



Strength Circuit (20 minutes): challenge is 4 rounds in 20 min or less.

A1.  TRX Alternate Grip Vertical Pull Upssquat pulls, piked pulls, piked pull ups x20 or 5 reps if level 3

A2.  Good Mornings ProgressionsHBH Split Stance, HBH Squat Stance, DB x20

A3.  1-Arm Bench Push Up Progressions1-Arm P.U. Holds, 1-A Plank to P.U., 1-A P.U. Negs x20 mississippi’s or 10 reps

A4.  Split Stance DB Lifts:  ½ Kneel, Tall Kneel, Split Stance x20/side, 1side/round

A5.  Single Leg Dead Lift Progressions:  BW, 1-DB, 2-DB’s x 20/side, 1 side/round

Cardio-Core Finisher (5min): challenge is 10 rounds in 5 minutes or less.

B1.  Jumping Jacks or Frog Squat to Y-Raise x15 jacks

B2.  Side Plank Progressions x15 Mississippi’s, 1 side/round




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


C1.  Gears (6 speeds):  1st gear, 3rd gear, 2nd gear, 4th gear, 5th gear x12

Or

C2.  Alternate Band Punching:  15reps:  30mississippis, repeat for 15 min.

Or

C3.  1-Mile Run in 10min or less.



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 8, Workout D



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

Movement Prep Series, Workout D, P7, 2011

Plank to Push Up x8-12

Deep Squat x 8-10

Inverted Hamstring to T-Raise x4-6e

Inchworm x4-6

Reverse Lunge to Side Reach x4-6e



Strength Circuit (5-20min): challenge is 5 rounds in 30min or less.

A1.  Push Up T’s x 10 *10 total Push Ups

A2.  Split Squat 1-Arm Band Pull x 10, 1side/round

A3.  Resistance Band Face Pulls x 10

A4.  Jumping Jacks x 20

A5.  Close Grip Push Ups x 10

A6.  Body Saw x 10



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

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