Workout

http://www.onlinefitnessbootcamp.com

The Ultimate Fitness
Boot Camp
Workout Guide
36 of the BEST Outdoor Workouts
in the Fitness Business!!
This Guide Has:
** Warm Up Stretches
**3 different Warm Up Options
**36 of the BEST Workouts EVER
**Cool Down Guide
**Step by Step -Exercise Descriptions
**Mental Workout Guide
By Tracey Rodriguez
http://www.onlinefitnessbootcamp.comhttp://www.3phasedietdeck.com
http://www.profitwithfitnessbootcamps.com
http://www.fitnessbootcampworkout.com
Copyright 2008 All right reserved by LFBC

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Index
Chapter
** Warm Up Stretches
**3 different Warm Up Options
**36 of the BEST Workouts EVER
**Cool Down Guide
**Step by Step -Exercise Descriptions
**Mental Workout Guide

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Page
33
4-40
41
42-47
48-49

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WARM UP
(hold each 30 sec)
*bend over
*right side
*left side
*rotate hips
*grab left leg in back
*grab right leg in back
*arms out and shoulders back
*arms crossed over R & L
*arms up grab elbow R & L
*rotate neck
OPTION #1
Jumping Jacks - (1,2,3 (you yell) = 1(they yell))
½ jacks - same count
Mt. Climbers - samecount
Repeat 2 times
Run/walk 1/4 mile
OPTION #2
Forward skip 20 yards - same back x 2
Backward skip 20 yards - same back x 2
Side shuffle 20 yards - same back x 2
Karaoke 20 yards - same back x 2
Run/walk 1/4 mile
OPTION #3
30 Jumping jacks and run 20 yards - same back
5 Burpees and run 20 yards - same back
Forward lunges 20 yards - same back
Backward lunges 20 yards - same backRun/walk 1/4 mile

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10
10
10

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“NO BUTT’S ABOUT IT”
W arm Up - 10 minutes
The Theme of the Day Workout - 50 minutes
Everyone will start at the same time but will go at their own pace, so you will have
people doing different things at the same time. Find a space that would be equal to 1/4
of a mile (such as a track at a school) and thatis the size of your track for the day.
When the time is up, the session is over no matter where in the workout the participants
are.
W alking LUNGES - for about 150 yards
SKIPPING the rest of the track back to the starting point
ONE LEG GOOD MORNINGS - 20 on each side x 3
SUMO SQUATS - for about 150 yards
RUNNING BACKWARDS the rest of the track back to the starting point
STEP UP W/KNEEDRIVE(on curb) - 30 on each side x 3
BACKWARD LUNGE -for about 150 yards
SIDE SHUFFLE the rest of the track back to the starting point
LATERAL LEG SWINGS - 40 on each side
2 POINT KICKS - (high and low equals 1) 20 each side x 3
W ALKING SIDE SQUATS - for about 150 yards
RUN the rest of the track back to the starting point
STEP DOWNS (on curb)- 20 on each side x 3
BUTT’S AND AB’S - 10 minutesButts - You will start everyone at the same time and once it is burning sooooo
bad they each will yell “it feels awesome” and they will do 10 more till everyone
is done and everyone will start on the next side together.
Fire hydrants
Back leg pulse - leg straight,
Leg pulse - leg bent up to sky
Abs - You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Touchtoes
Scissor kick
Cool Down - 10 Minutes
Mental Workout - 10 Minutes

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‘BURN IT OFF BOOT CAMP STYLE”
W arm Up - 10 minutes
The Theme of the Day Workout - 50 minutes ( when the time is up you will stop
the program)
KNEE TAPS2 minutes - 20 sec rest
BURPEES - 2 minutes - 20 sec rest
JUMPING JACKS - 2 minutes - 20 sec rest
SKIPPING 2minutes - 1 minute rest
KNEE TAPS1 minute - 20 sec rest
BURPEES 1 minute - 20 sec rest
JUMPING JACKS - 1 minute - 20 sec rest
SKIPPING 1 minute - 20 sec rest
W ALK 1/4 MILE LAP - this is to be done fast as they can but is a rest time as
well
8 COUNT1 minute - 20 sec rest
SQUAT JUMP 1 minute - 20 sec rest
(Ab) LEG RAISES 2 minutes - 20 sec rest
8 COUNT1 minute - 20 sec rest
MT. CLIMBERS -...