Bootcamp Punch Clock Workout 4 - 4x5x30

Bootcamp Punch Clock Workout 4 for iluvthis bootcamp in Mississauga, Oakville & Milton. In this workout, you're doing 4 Rounds of 5 exercises for 30sec of work.

For more details visit:
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This is a full-body interval workout that you will do for 4 rounds! The total workout from warm-up to finisher should only take 22minutes max. Give it your all.

You will need a timer and your yoga mat, stability ball (SB) & dumbbells (DB) for the workout.

WARM-UP (with Stability Ball)
Hold SB with straight arms out in front and give 30 High Knees with knees touching ball
Hold SB Overhead and throw down 10 Squats
Roll out over SB and give 10 Knee Tucks
COMPLETE WARM-UP 2X

WORKOUT
You will do this circuit for 4 rounds in total. Do as many Reps as Possible in the 30secs then give yourself 10sec rest in between exercises. When you are done the entire round, give yourself 30sec rest before repeating. If you do not have a stopwatch, you can use this online timer: http://www.online-stopwatch.com/full-screen-interval-timer/?c=bfwj3sqt7q

30sec - Alternating Jump Lunges (0:30)
10sec REST (0:40)
30sec - Close Grip (Hands Together) Push-Ups (1:10)
10sec REST (1:20)
30sec - Burpees (1:50)
10sec REST (2:00)
30sec - Normal Grip Push-Ups (2:30)
10sec REST (2:40)
30sec - Bentover DB Lateral Shoulder Raises (3:10)
30sec (3:40) REST IN BETWEEN ROUNDS
COMPLETE CIRCUIT 4X

FINISHER
A nice 5min RUN then STRETCH & DONE!

POST YOUR COMMENTS BELOW ON HOW YOU FELT!!!

Category:

Sports

Tags:

• fitness
• bootcamp
• mississauga
• oakville
• milton
• exercise
• iluvthis
• jqfitness