Bootcamps on Demand

Workout Schedule For April 30 – May 6

Scott Colby — Sun, 29 Apr 2012 22:24:24 +0000

Your workouts this week include Growing Ladder, Oh No, and C-Note. Your workout schedule for the week is below.

Monday –Growing Ladder

Tuesday – High Intensity Interval Training

Wednesday –Oh No

Thursday – High Intensity Interval Training

Friday –C-Note

Saturday – High Intensity Interval Training

Sunday – Rest Day

Monday, Wednesday and Friday – warm up with one of these Dynamic Warm Ups

Advanced – get in all 6 days of training. Need More? Try one of these Finishers after the workouts on Monday, Wednesday and Friday.

Beginners – Do the workouts on Monday, Wednesday and Friday and try one of the High Intensity Interval Days or go for a long walk.

C-Note

Scott Colby — Sun, 29 Apr 2012 22:17:32 +0000

You’ve got 100 reps of each of the following 4 exercises. Partition as needed.

Kettlebell swings x 100

Feet Elevated Bodyweight Rows x 100

OH Bulgarian Split Squat (x 50 each leg)

Renegade Rows (x 50 each arm)

Oh No

Scott Colby — Sun, 29 Apr 2012 21:55:09 +0000

Do this circuit as quickly as you can, for time. Rest as needed:

For time
Jump Rope 400
50 KB High Pull
40 Lizard Crawl Push-ups
30 Slamball
20 DB Squat Rotational Press (20 total)
10 Extreme Burpees
200 Jump Ropes

Growing Ladder

Scott Colby — Sun, 29 Apr 2012 21:40:23 +0000

This circuit gets more difficult as you move along. Start by doing 1 rep of each exercise. Add a rep to each exercise every round. Perform as many rounds as possible in 20 minutes. After the 20 minutes are up, sprint 400 meters (1/4th mile).

1 Wall Ball
1 Squat Thrust
1 Push Up
1 Step Jump
1 Walking Lunge (both sides = 1 Rep)

Workout Schedule For April 23 – April 29

Scott Colby — Sun, 22 Apr 2012 18:52:47 +0000

Your workouts this week include Endurance, Weight Runners and 41. Your workout schedule for the week is below.

Monday –Endurance

Tuesday – High Intensity Interval Training

Wednesday –Weight Runners

Thursday – High Intensity Interval Training

Friday –41

Saturday – High Intensity Interval Training

Sunday – Rest Day

Monday, Wednesday and Friday – warm up with one of these Dynamic Warm Ups

Advanced – get in all 6 days of training. Need More? Try one of these Finishers after the workouts on Monday, Wednesday and Friday.

Beginners – Do the workouts on Monday, Wednesday and Friday and try one of the High Intensity Interval Days or go for a long walk.

41

Scott Colby — Sun, 22 Apr 2012 18:38:26 +0000

This one is in honor of my 41st birthday which is on Friday April 27. 41 reps of each exercise, perform these in any order

Squat Thrust w Push Ups x 41
Grasshoppers x 41 each
Squat Jumps x 41
Mountain Jumpers x 41
Step Jumps x 41
DB Squat Presses x 41
T-Stabilization x 41 (total)
Dips x 41
Jumping Lunges x 41 total
Mountain Climbers x 41 each
In/Outs x 41
Bear Crawl 41 steps total (in other words, each movement of a hand counts as one)

Weight Runners

Scott Colby — Sun, 22 Apr 2012 18:10:55 +0000

This workout is a 20 minute fat blaster as you’ll do as many rounds as you can in 20 minutes. You won’t like me for the last exercise.

5 Squat Thrusts

10 Wall Ball

15 In Outs

20 Squat Jumps

Run 200 meters with a 15 pound weight minimum (can be heavier). Weight can be a plate or a dumbbell

As many rounds as you can in 20 minutes

Endurance

Scott Colby — Sun, 22 Apr 2012 17:57:59 +0000

This workout is a test of endurance. Mind over matter. It’ll be a challenge, possibly a struggle, but you will conquer it. Good luck!!

Jump Rope x 100

Squat Thrusts with Push Ups x 75

Step Jumps x 75

Run 1 mile

for time

Workout Schedule For April 16 – April 22

Scott Colby — Fri, 13 Apr 2012 18:07:22 +0000

Your workouts this week include Finish With a 40, Beyond Your Limits, Playground Workout. Your workout schedule for the week is below.

Monday –Finish With A 40

Tuesday – High Intensity Interval Training

Wednesday –Beyond Your Limits

Thursday – High Intensity Interval Training

Friday –Playground Workout

Saturday – High Intensity Interval Training

Sunday – Rest Day

Monday, Wednesday and Friday – warm up with one of these Dynamic Warm Ups

Advanced – get in all 6 days of training. Need More? Try one of these Finishers after the workouts on Monday, Wednesday and Friday.

Beginners – Do the workouts on Monday, Wednesday and Friday and try one of the High Intensity Interval Days or go for a long walk.

Playground Workout

Scott Colby — Fri, 13 Apr 2012 18:01:00 +0000

It’s nice out, so get out of the gym and onto your closest playground. Of course, if you’re not near one you can do the same workout in the gym with modifications. Enjoy getting on the playground and acting like a kid.

Swing Push Ups x 10

Swing Bulgarian Split Squat x 15 each leg

Bodyweight Tricep Extensions x 20

Bootstrappers x 25

High Knee Jog – 60 seconds

4 rounds for time