Bootcamps on Demand http://www.bootcampsondemand.com The Best Fat-Burning Bootcamp Workouts On The Planet Sun, 19 Feb 2012 05:43:51 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 Workout Schedule For February 20 – February 26 http://www.bootcampsondemand.com/workout-schedule-for-february-20-february-26/ http://www.bootcampsondemand.com/workout-schedule-for-february-20-february-26/#comments Sun, 19 Feb 2012 05:43:51 +0000 Scott Colby http://www.bootcampsondemand.com/?p=1026

Your workouts this week include a Presidential Workout, 5280 and Up And Down.   Your workout schedule for the week is below.

Monday –Presidential Workout

Tuesday – High Intensity Interval Training

Wednesday –5280

Thursday – High Intensity Interval Training

Friday –Up And Down

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.

]]> http://www.bootcampsondemand.com/workout-schedule-for-february-20-february-26/feed/ 0 Up And Down http://www.bootcampsondemand.com/up-and-down/ http://www.bootcampsondemand.com/up-and-down/#comments Sun, 19 Feb 2012 05:35:33 +0000 Scott Colby http://www.bootcampsondemand.com/?p=1024 You’ll do this circuit one time through, but what goes up must come down.

Dumbbell Squat Press x 15

Push Ups x 25

Slamball x 35

Jumping Lunges (hold a medicine ball or some weight) x 45 (total)

Squat Thrusts with push ups x 60

Jumping Lunges (medicine ball) x 45 (total)

Slamball x 35

Push Ups x 25

Dumbbell Squat Press x 15

for time

 

]]> http://www.bootcampsondemand.com/up-and-down/feed/ 0 5280 http://www.bootcampsondemand.com/5280feet/ http://www.bootcampsondemand.com/5280feet/#comments Sun, 19 Feb 2012 05:19:20 +0000 Scott Colby http://www.bootcampsondemand.com/?p=1021 We all know that there are 5280 feet in a mile – especially us Denver folks who live in the “mile high” city.  Well in this workout, all you have to do is run 5280 feet.  Not too hard, is it?  Problem is, you’ll be doing lots of other things along the way.

Sprint 100 yards (1/16th mile)

Lizard crawl push ups x 20

Side to side Squat jumps x 20

Sprint 100 yards

Mountain Jumpers x 20

Squat Thrust – Broad Jumps x 20

Spint 100 yards

Spiderman Plank x 20 (10 each side)

Get Ups x 20

Sprint x 100 yards

Suicide Plank x 20

In Outs x 20

4 rounds of this entire circuit – rest as needed.

 

]]> http://www.bootcampsondemand.com/5280feet/feed/ 0 Presidential Workout http://www.bootcampsondemand.com/presidential-workout/ http://www.bootcampsondemand.com/presidential-workout/#comments Sun, 19 Feb 2012 04:49:30 +0000 Scott Colby http://www.bootcampsondemand.com/?p=1018 This workout is in honor of President’s Day.  There have been 44 U.S. Presidents, so we’ve got 44 reps of each exercise.

One time through as quickly as possible.

T-Stabilization Push Ups

One Legged Step Ups with Biceps Curl (22 each leg)

Dumbbell Renegade Rows (22 each side)

Squat Jumps

Diagonal Mountain Jumpers (22 each side)

Jumping Lunges (22 each side)

Plank Jacks

Kettlebell High Pull

Overhead Bulgarian Split Squat (22 each)

Squat Thrusts with Push Ups

 

]]> http://www.bootcampsondemand.com/presidential-workout/feed/ 0 Workout Schedule For February 13 – February 19 http://www.bootcampsondemand.com/workout-schedule-for-february-13-february-19/ http://www.bootcampsondemand.com/workout-schedule-for-february-13-february-19/#comments Sun, 12 Feb 2012 20:28:41 +0000 Scott Colby http://www.bootcampsondemand.com/?p=1013

Your workouts this week include a 20 Minute Meltdown, a Valentine Cardio Blast and 6 Minute Couplets   Your workout schedule for the week is below.

Monday –20 Minute Meltdown

Tuesday – High Intensity Interval Training

Wednesday –Valentine Cardio Blast

Thursday – High Intensity Interval Training

Friday –6 Minute Couplets

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.

]]> http://www.bootcampsondemand.com/workout-schedule-for-february-13-february-19/feed/ 0 6 Minute Couplets http://www.bootcampsondemand.com/6-minute-couplets/ http://www.bootcampsondemand.com/6-minute-couplets/#comments Sun, 12 Feb 2012 20:21:04 +0000 Scott Colby http://www.bootcampsondemand.com/?p=1010 With a Couplet, you have 2 exercises.  You alternate between the 2 exercises for the prescribed number of reps for the prescribed number of minutes.  Definitely these workouts are one of the best way to melt fat and build lean muscle.  We’ve got three 6-minute couplets today.

Do as many rounds of each couplet in 6 minutes.  Rest 2 minutes between couplets.

Couplet #1 – as many rounds as possible in 6 minutes

15 squat thrusts with pushups

30 kettlebell swings

Couplet #2 – as many rounds as possible in 6 minutes

15 prone arm raise each side

100 jump rope

Couplet #3 – as many rounds as possible in 6 minutes

15 Dummbell Squat Press

30 Kettlebell High pull with wide squat

]]> http://www.bootcampsondemand.com/6-minute-couplets/feed/ 0 Valentine Cardio Blast http://www.bootcampsondemand.com/valentine-cardio-blast/ http://www.bootcampsondemand.com/valentine-cardio-blast/#comments Sun, 12 Feb 2012 20:07:27 +0000 Scott Colby http://www.bootcampsondemand.com/?p=1006 Since Valentine’s Day is for the heart, here’s a good Heart Healthy Cardio Workout for you… It’s a high intensity interval workout and consists of 6 rounds, where you’ll work hard for 1 minute, and then recover for 2 minutes with a moderate intensity exercise.  The total workout will take 18 minutes.

60 seconds high knee sprints in place (max effort), 120 seconds squats

60 seconds jumping jacks (max effort), 120 seconds walking lunge with twist

60 seconds squat thrust (max effort), 120 seconds T-Stabilizations

60 seconds high knee sprints in place (max effort), 120 seconds alternating prisoner lunges

60 seconds jumping jacks (max effort), 120 seconds  one legged reach (60 seconds one leg, 60 seconds the other, or alternate)

60 seconds squat thrusts (max effort), 120 seconds side planks  (60 seconds left side, 60 seconds right side)

]]> http://www.bootcampsondemand.com/valentine-cardio-blast/feed/ 0 20 Minute Meltdown http://www.bootcampsondemand.com/20-minute-meltdown/ http://www.bootcampsondemand.com/20-minute-meltdown/#comments Sun, 12 Feb 2012 19:41:30 +0000 Scott Colby http://www.bootcampsondemand.com/?p=1002 Fast and intense 20 minute workout.  My favorite way to melt fat.

Complete as many rounds of the following circuit as you can in 20 minutes

Squat Thrust with Push Up x 5

Stability Ball Tuck x 10

Dumbbell Pull to Press x 15

Jumping Lunges x 20 each leg

Medicine Ball Slams x 25

 

]]> http://www.bootcampsondemand.com/20-minute-meltdown/feed/ 0 Workout Schedule For February 6 – February 12 http://www.bootcampsondemand.com/workout-schedule-for-february-6-february-12/ http://www.bootcampsondemand.com/workout-schedule-for-february-6-february-12/#comments Sun, 05 Feb 2012 04:50:16 +0000 Scott Colby http://www.bootcampsondemand.com/?p=997

Your workouts this week include Super Bowl Shuffle, Power Run, and Super Bowl XLVI.   Your workout schedule for the week is below.

Monday –Super Bowl Shuffle

Tuesday – High Intensity Interval Training

Wednesday –Power Run

Thursday – High Intensity Interval Training

Friday –Super Bowl XLVI

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.

]]> http://www.bootcampsondemand.com/workout-schedule-for-february-6-february-12/feed/ 0 Super Bowl XLVI http://www.bootcampsondemand.com/super-bowl-xlvi/ http://www.bootcampsondemand.com/super-bowl-xlvi/#comments Sun, 05 Feb 2012 04:35:24 +0000 Scott Colby http://www.bootcampsondemand.com/?p=993 We started the week with a Super Bowl workout and we end the week with one.  The Giants and Patriots in Super Bowl XLVI (that’s 46).  In their honor, perform 46 reps of the following:

Squat Thrusts

Dumbbell push ups

DB Squat Press

One Legged Step Ups – 46 each leg

Grasshoppers - 46 each side

Stability Ball Hamstring Curls

Jumping Lunges – 46 total

Side to Side Squat Jumps

In/Outs

Kettlebell High Pull

Russian Twists – 46 each side

Squats

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