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Repeat exercises 1 to 3, Repeat 3 to 8 times dependent on time availability and fitness level.
Always perform at your own risk and seek medical help immediately if you feel sick, dizzy or ill.
HOW TO PERFORM:
1. Run High Knee 2 Minutes
2. Jumping Jacks 1 minute
3. Run High Knee 2 Feet In Each Section 1 Minute
4. Wall Sit 30 seconds (sit against a sturdy wall as if sitting in a chair with knees bent 90 degrees, sit
stationary)
Repeat all exercises ABOVE for total of 15 minutes WITHOUT or with 30 second rest after all 3
exercises, only if needed.
1. Hammer to Regular Curls 20 reps (10 each) 5-10 lbs / 20 reps (10 each) 10-20 lbs.
2. Push Backs
3. Pulsing Push Ups 10 - 15 reps / 20-30 reps
Repeat exercises 1 to 3, Repeat 4 to 8 times dependent on time availability and fitness level.
Always perform at your own risk and seek medical help immediately if you feel sick, dizzy or ill.
Cardio
1. Burpees 5 reps / 20 reps
(lie flat on floor) or 3 Star Jumps and 2 push ups (perform star jumps if you have a weak back)
2. Run High Knee 30 seconds / 1 minute
1. Jump Rope 3 Minutes (jumping jacks with a fist if you can't jump rope)
2. Mountain Climbers 1 minute
3. Run High Knee 1 minute
4. Sit Ups 25
Repeat all 3, 5 x
How To Perform:
beginner reps / advanced reps example: star jumps 25 / 50
1. Reverse Leg Lifts On Fitness Ball * You can perform on mat, make triangle with thumbs and index
fingers and place your nose in the triangle created by fingers, so you can look down on mat.
25 reps / 50 reps
4. Jumping Squat Holding a weight horizontal under chin or a 15-20 lb medicine ball under chin (best
option)
make sure to land and squat below parallel. Explode up.
10 reps / 20 reps
Perform all Exercises Below from top to Bottom and Repeat as written below:
More time?
Jog 1-4 miles or Stationary Bike alternate sitting and standing every 2 minutes for 1 minute, total 15
minutes.
Ready For Abs? Here's Your Daily Ab Workout
HOW TO PERFORM AT YOUR OWN RISK:
Beginner reps / Advanced reps example: SIT UPS 10 reps / 25 reps
1. Sit Ups 10 / 50
2. Plank 30 sec / 1 minute
3. Push Ups on Knees 5 - 10 / 25
4. Burpees 5 - 10 / 30
Now What?
Jog or Power Walk 1 - 5 miles
What Now?
Jog 1 mile
Only for Advanced Below:
Sprints
5 x 25 yards
10 x 50 yards
2 x 100 yards
1. Tricep overhead 15 / 30
2. Tricep Push-Ups 5 - 10 / 20 - 30
3. Tricep Kick Back Band (red ) 20 / 30-40
4. Burpees 10 / 25
Now What?
Jog or Power Walk 1 - 5 miles
ABS AWAY...lets go
YOUR FIT N' 3 WORKOUT; ABS AGAIN
Perform at your own risk!
1. Push ups 10 / 25
2. Star Jumps 25 / 50
3. Plank on Fitness Ball 30 sec - 1 min / 2 min
4. Burpees 5 / 20
Now What?
Jog or walk 1-2 miles
Advanced only: Sprints 50 yards, 6x with no rest. Rest at 6th sprint for 1 min and repeat 3x.
WHAT'S NEXT?
Jog or Power Walk on a hilly route. 1 to 5 miles.
Circuit 1:
Circuit 2:
Circuit 3:
1. Burpee with 10 high knee runs 5 to 30 reps make sure to let your entire body hit the ground,
feet hip distance apart and push off palms of hands hard to jump up into a squat before running,
Take your time and make sure to squat down, place hands in front and drop down. Don't dive
down to ground or arch lower back!
2. Mountain Climber 30 seconds
Circuit 4:
Circuit 5
1. Reverse Lunge with kick 10 each leg with or without weight (5-15lbs)
2. Pulsing Plie' Squats 20 reps
3. Jumping Squats 25 reps
Circuit 6
1. 5 jumping jacks with a fist walk down on hands to 2-3 push ups 5 reps
2. Run High Knee 30 seconds
Perform below:
NOW WHAT?
1. Jog 1 to 3 miles
2. Sprints 25 yards beginner: 5x (30 sec rest) advanced 10x (30 sec rest)
3. Jumping Squats beginner 10 advanced 25
4. Back Pedal Runs 100 yards beginner 4x advanced 6x
5. Sprints 100 yards beginner 1x Advanced 4x
Did you do yesterdays boot camp that used little equipment? Imagine the workouts I can create with gym
equipment.
HOW TO PERFORM:
1. Jump Rope 1 minute / 2 minutes * Jumping Jacks with a fist if no jump rope
2. Stand Ups Each Leg 10 each Leg / 25 each Leg
3. Ball Taps 30 seconds / 1 minute
4. Star Jumps 25 / 50
WHAT'S NEXT?
HOW TO PERFORM:
1. Jump Rope 1 minute / 2 minutes * Jumping Jacks with a fist if no jump rope
2. Stand Ups Each Leg 10 each Leg / 25 each Leg
3. Ball Taps 30 seconds / 1 minute
4. Star Jumps 25 / 50
WHAT'S NEXT?
1. Dumbbell Curls *(pyramid) 5 reps x 5 reps x 5 reps / same as beginner but heavier weights
2. Mountain Climbers 30 sec /1 min
3. Dumbbell Curls (drop set) 5 reps x 5 reps x 5 reps / same as beginner but heavier weights
4. Mountain Climbers 30 sec /1 min
* if you only have 2 sets of dumbbells then perform curls till fatigue with the heaviest ones you have and
finish with the lighter dumbbells till 20 reps.
WHAT NOW?
1. Concentration Curls 10 / 15
2. Band Curls Fast 30 sec / 45 sec * grey band
3. Shoulder Press 10 / 10
Jog 1 -3 miles
ABS WITH A BALL [ WORKOUT #15 ] Belly Toner
YOUR "FIT N' 3 " WORKOUT: ABS
WHATS NEXT?
Jog or Power Walk 2-5 miles
Perform below:
NOW WHAT?
1. Jog 1 to 2 miles
2. Sprints 25 yards beginner: 5x (30 sec rest) advanced 10x (30 sec rest)
3. Back Pedal Runs 100 yards beginner 4x advanced 6X
4. Skating 1 min / 2 min
5. Bound Jumps 1 min / 2 min
Good Bye Flabby Arms, Stop feeling hungry...
YOUR FIT N' 3 WORKOUT: ARMS AGAIN
WHATS NEXT?
THEN WHAT?
1. Squat 25 / 50
2. Walking Lunges 1 min / 2 min
3. Star Jumps 25 / 50
4. Push Ups 20 / 30
5. Sit Ups 25 / 50
6. Jump Rope 1 min / 1 min
Below is a quick Ab Routine you can do before work, after work or even during a workout session at the
gym.
Perform Each Exercise (in sequence) for 1 Minute and then Perform the Metabolic Burner (all exercises)
from top to bottom and repeat for 5 minutes. If you don't know how to perform any of the exercises.
Simply tap the exercise link in blue to see how to perform.
Metabolic Burner
(perform all as written and repeat until 3 minutes is up)
1. Burpee with 10 high Knee Runs (25 x)
2. Jumping Squat (25x)
3. Switch Kicks (10 each leg)
4. High Knee Running (20 each leg)
WARM-UP
Jump Rope 1 minute, Jog 50 yards and stretch hamstrings (back of legs) hurdle stretch and quads
(front of leg) by standing and pulling toe up to bum. Hold each stretch for 60 seconds, rest 15
seconds and repeat warm up 2x.
=========================
SEE VIDEO OF EXERCISES HERE for all boot camp exercises IN CIRCUITS BELOW
Circuit 1:
Rest 30 seconds
Circuit 2:
1. Star Jumps 25 reps
2. Mountain Climber 20 each leg, make sure to dig both balls of feet into ground, don't leave front
foot into air. Notice she has her hands on dumbbells which are horizontal (better for wrist and
back)
3. Skating 20 pushing right, 20 pushing left
Circuit 3:
1. Burpee with 20 high knee runs make sure to let your entire body hit the ground, feet hip distance
apart and push off palms of hands hard to jump up into a squat before running, Take your time
and make sure to squat down, place hands in front and drop down. Don't dive down to ground or
arch lower back!
2. Mountain Climber 20 each leg, make sure to dig both balls of feet into ground, don't leave front
foot into air. Notice she has her hands on dumbbells which are horizontal (better for wrist and
back)
Circuit 4:
* Don't have a fitness ball? Perform good mornings (stiff leg dead lifts) with 5-10 lbs for 15 reps
SIDE SHUFFLE = CROUCH DOWN AN INCH AND STAY IN CROUCH POSITION WHILE SHUFFLING
ENTIRE TIME, MAKE SURE TO PUSH OFF RIGHT FOOT TO GO LEFT AND PUSH OFF LEFT FOOT
TO GO RIGHT, DON'T BRING FEET TOGETHER, MOVE RIGHT FOOT 3 INCHES AND MORE LEFT
FOOT 3 INCHES.
Circuit 5
1. Reverse Lunge with kick 15 each leg with or without weight (5-15lbs)
2. Pulsing Plie' Squats 30 reps
3. Jumping Squats 20 reps
4. Bicycle Abs 1 minute
1. 5 jumping jacks with a fist walk down on hands to 2-3 push ups 5 reps
2. Run High Knee 30 seconds
Jog 1 - 3 miles
1. Weighted Hip Raises (bridges): 20 / 30 heavy dumbbell or medicine ball (20-50 lbs if accessible)
2. One Leg Hip Raise: 25 each leg / 50 each leg
3. Skating 1 minute / 2 minutes
4. Burpee with a Star Jump 20 / 30
WHAT NEXT?
Jog or Power walk 20 - 45 minutes