Bootcamps on Demand

Your workouts this week include the Run and Gun, a Spartacus Workout and a 300 Challenge.   Your workout schedule for the week is below.

Since we did the Spartacus Workout on Wednesday, might as well finish the week with a 300 Workout.  I think this is my 5th version of putting together a 300 Workout.  We’ve done a few of these in the past.  The original 300 workout was used by the cast of the movie 300, to train [...]

Last week I did the latest Spartacus workout from Men’s Health.  It was such a great workout, I decided to put together my own version of it. You’ve got 10 exercises.  Each one you’ll do for 40 seconds, and then rest for 20 seconds before going on to the next exercises.  After you complete the [...]

Here’s a great enhanced interval training workout to start of the week as we combine some sprints with strength training – one of the fastest ways to melt fat..  Here we go…

Your workouts this week include Heavy Weight Training Intervals, 3 Minute Intervals and an Upper Body Strength – Edurance Workout.   Your workout schedule for the week is below.

This is an upper body strength endurace workout.  You’ll want to partition the reps as needed and pace yourself.  You want to AVOID total muscular shutdown.  DON’T do an exercise to complete failure.  Pacing and partitioning reps are key.

This workout is a little different.  Each round is 3 minutes and starts with a 200 meter run (1/8th of a mile).  Once you complete the run, you will do the prescribed exercise in however much time is left from the 3 minutes.  Once 3 minutes hits, the round is over.

There is nothing better to burn fat than weight training that gets your heart rate up.  The dumbbell exercises are low reps, so go pretty heavy on the weight, especially the first couple of exercises (although the first exercise is a toughy, so you can’t go too heavy).  It should be challenging to complete the [...]

It’s Ladder Week! Your workouts this week include an Upper Body Push Ladder, the Ultimate Leg Ladder and a Upper Body Pull Ladder.   Your workout schedule for the week is below.

Round 1: DB Renegade Rows x 1 each,  DB Bent Over Row and Raise  x 2 , Bodyweight Rows x 3 Round 2: DB Renegade Rows x 2 each,  DB Bent Over Row and Raise  x 4 , Bodyweight Rows x 6

Round 1: DB One Legged Step Ups x 1 each, Jumping Lunges x 2 each, Step Jumps x 3 Round 2: DB One Legged Step Ups x 2 each, Jumping Lunges x 4 each, Step Jumps x 6

Round 1:  DB Squat with Rotational Press x 1 each, Lizard Crawl Push Ups x 2,DB Squat with Front Raise x 3 Round 2:  DB Squat with Rotational Press x 2 each, Lizard Crawl Push Ups x 4, DB Squat with Front Raise x 6

Your workouts this week include a Post New Years Crippler, Ball and Bell and Metabolic Intervals.  Your workout schedule for the week is below.

Today is interval day, but in a non traditional manner.  This isn’t your same ‘ole treadmill intervals.  Enjoy!

3 exercises and a run.  That’s all you need for this total body fat blaster.  Complete the circuit as quickly as you can, resting only as needed.  Get your ball and bell ready – that’s medicine ball and kettlebell.

Here’s a great workout to start off the New Year right – it’ll cure any and all hangovers, just in case you indulged too much the past few days.

Your workouts this week include the 12 Days of Christmas, Lean Legs,  and Filthy 50 OR Dirty 30.  Your workout schedule for the week is below.

You get to choose, Filthy 50 or Dirty 30.  Either 50 reps or 30 reps of each exercise as quickly as you can.  Don’t take the easy way out.  Pick which one that you can handle but that you will struggle with.

This is a pretty killer leg blaster that will probably leave your glutes sore for a couple of days.  You’ll actually get a bit of a break in the middle of each round with some upper body work (at least your legs will get a break), but you’ll definitely feel the lower body burn.  If [...]

Here is our famous 12 Days of Christmas Workout we used to do at Her Strength, my Womens Only Bootcamp in Dallas, Texas with a few modifications. Look at round 12 for a demo of each exercise.  Just like the song, The 12 Days of Christmas, each round of the circuit gets longer and longer.  [...]