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 1-Leg Hamstring, R/L Foam Roll Bent-Knee Adductor, 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
Deep Squat w/ Alt 1-Arm Reach x6e
Drop Lunge w/ Down-Up Reach x5-8e
Strength Circuit (20min): Challenge is 11 rounds in 19 min or less, 10reps or 10 mississippi’s
A1. Towel Crawl Progressions: forearms & knees, forearms and feet, hands and feet
A2. Tuck Jump Progressions: Ankle 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 Progressions: FE 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 Progressions: T. Extension, T. Ext+Curl, BR TEC x20reps
B5: Band Resisted (BR) 2-Leg Bridge Progressions: Bridge 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 Hip Crossover 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
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
Split Adductor Mobes, 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 Ups: squat pulls, piked pulls, piked pull ups x20 or 5 reps if level 3
A2. Good Mornings Progressions: HBH Split Stance, HBH Squat Stance, DB x20
A3. 1-Arm Bench Push Up Progressions: 1-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
Stride Back w/ T-Spine Rotation Raise R/L
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
Inverted Hamstring to T-Raise x4-6e
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
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 Hip Crossover Pull, R/L
Behind Back Overhead Shoulder Reach
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