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 1-Leg Hamstring, R/L Foam Roll Bent-Knee Adductor, 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 Progressions: Plank to Push Up, Push Up, Atomic Push Up; alternative if No TRX, Feet on Towel, Chair, Bench or Stability Ball
A2. DB Mountain Slide Progressions: Alt Slide, Alt Run, Band Resisted Alt Run
A3. DB Snatch Progressions: DB Jump Shrug, DB Hang High Pull, DB Hang Snatch
A4. 1-Leg Squat Progressions: RFE Split Squat, 1-Leg Squat to Bench, 1-Leg Squat on Bench,
Shoulder Finisher (5min): Challenge is 1 round in 5min or less
Fighting 1-2: Jab, Cross Punches x15 reps (rep = a 1-2 jab cross punch)
Fighting 1,2,3: Jab, Cross, Hook Punches x15 reps
Fighting 1,2,3,4: Jab, Cross, Hook, Upper Cut Punches x 15 reps
Soccer Conditioning (15min): complete 24 rounds of 5 cones in 15 min or less
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
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 Progressions: Turkish Curl Up, Naked Get Up, DB Get Up x8-10 reps
A2. Lateral Lunge to Drop Lunge Progression: BW, 1-DB Goblet, 2-DB Goblet, x8 reps/side
A3. Alternate DB Row Progressions: Alternate, Alt. Continuous, Alt. Cont. 1-Leg x28 reps/side
A4. DB Push Jerk Progressions: DB 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 Progressions: Bridge Hold, Bridge, Band Resisted Bridge x45 Mississippi’s or 20 reps
B2. BR 2-Leg Towel Curl Progressions: T. 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 Progressions: Rear 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
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, P7, 2011
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
A2. Y-Squat Progressions: x10 reps
A3. TRX Neutral Grip Vertical Pull Progressions: x18 reps
- V Pulls-Squat
- V Pull-Pike
- V-Pull Up
A4. TRX Neutral Grip Hanging Knee Tuck Progressions: x10 Mississippi’s
A5. Side-to-Side Towel Push Up Progressions: x 9 reps each
- Side-to-Side Towel Kneeling Push Up
- Side-to-Side Towel Push Ups on Feet
- Side-to-Side Towel Push Ups on 1-Leg
A6. Plank Towel Fly Progressions: x10 reps
A7. Body Saw Progressions: x18 reps
A8. Towel Knee Tuck Progressions x 10 Mississippi’s or 10 reps
Core Finisher (5min): challenge is 4 rounds in 6 minutes or less.
B1. DB Swing Progressions: x 5 reps
B2. Plank Anti-Rotation Progressions x 10 Mississippi’s
B3. DB Sumo Dead Lift Progressions: x 5 reps
B4. Side Plank Progressions: x 10 Mississippi’s
- Side Plank-bent knee with 1-leg hip abduction
- Side Plank-straight leg with 1-leg hip Abduction
- Side Plank-hand and foot with 1-leg hip abduction
B5. DB Squat to High Pull Progressions: x 5 reps
B6. Backside Bridge Progressions: x 10 Mississippi’s
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 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
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
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 Hip Crossover Pull, R/L
Behind Back Overhead Shoulder Reach