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					The Boot Camp Workout by Dominic Paris




                    The BootCamp Workout
                       A 4 Weeks conditioning program

                          The Road map to get in shape fast




                                         Introduction

If you need to get in shape, you have now a very effective program in your hands.
Follow this program for the 4 weeks and you will feel and see results. I cannot promise you
will be in an incredible shape in 4 weeks, I don’t know where you are now, but I can tell
you that you may be on your way for getting a strong and functional body. Now it’s up to
you…

You’ll train 6 days a week and you get one day off.
The workouts are short from 10 minutes to 30 minutes (last week).
The plan schedules 2 workouts per day (3 days) and 1 workout (2 days).
When you train twice a day, my advice is to start the first workout first thing in the
morning.


                               Knockout Coaching LLC 2011
The Boot Camp Workout by Dominic Paris

Get a stopwatch to stay in the timed range, it’s important not to lose time and to keep the
workout short and effective. You’ll need to focus on your body and exercises. No talking,
no phone calls…

2 different workouts:

   - Bodyweight workout: do twice each circuit of 3 exercises: the duration is
       about 3 minutes like a boxing round. Do the specified number of rounds according
       to the plan, take 1 minute of recovery between rounds. You have 4 levels of
       difficulties: choose the appropriate one according to your present fitness level. You
       can do this workout indoor or outdoor. If you want more challenging exercises, go
       to workouts 5 to 8: be sure you use good form.

   - Cardiovascular workout: running is the most effective. At the beginning you
       may need to alternate jogging and walking. The ultimate goal of this workout is to
       “play”, alternating sprints and jogs. Adjust according to your present fitness level. If
       you cannot run, you can use indoor equipments.

   Take a look at the plan and print it.
   Do your first “Fartlek” workout, it’s only 10 minutes (15 minutes with
   a warm up and cool down).
   Choose your bodyweight routine(s).

   You are ready to start…Go ahead!




                               Knockout Coaching LLC 2011
The Boot Camp Workout by Dominic Paris




             Outdoor Bootcamp Workout Circuits
             12 Body Weight Circuits to Burn Fat
                       No Equipment




                                         Are you ready ?

Warmup : 2-3 min, joint mobility: stretching dynamique, ½ squats
Cool down : 2-3 min
   - Focus on your breathing (abdominal breathing is best)
   - Stretching : comfortable range of motion (the goal is not to improve flexibility but
      to recover).

Objectives: get back progressively in shape, cardio endurance, muscular endurance.

Repeat each circuit 2 to up… several times (see the Bootcamp Training Plan). Get 1 to 2
minutes of rest between circuits. The pause between each exercise is optional, but will be
necessary if you are out of shape ; your body will progressively adapt to the load and you’ll
feel it becomes easier : then decrease the duration of the pause until you are able to perform
the circuit non stop.
If you are out of shape, you may need to replace « jogging/sprint » by a paced walking. If
you have to train indoor, switch the jogging with a cardio machine (can be treadmill,
stepper, rowing, bicycle…or shadow boxing)




                               Knockout Coaching LLC 2011
The Boot Camp Workout by Dominic Paris




Circuit 1 :
   - Bodyweight Squat
   - Jogging or sprint 100-150 yards
   - Inclined pushup

          Exercice              Repetitions      Duration    Pause
            Squat                 10-15           10-20s     10-20s
        Jogging/sprint                            10-30s     10-20s
           Pushup                 5 to 10          10s       10-20s




                               Knockout Coaching LLC 2011
The Boot Camp Workout by Dominic Paris

Circuit 2 :
   - Half hindu squat
   - Jogging or sprint 100-150 yards
   - Hindu pushup on knees

          Exercice              Repetitions      Duration    Pause
         Hindu Squat              10-15           10-20s     10-20s
        Jogging/sprint                            10-30s     10-20s
        Hindu Pushup                5-10          10-20s     10-20s




                               Knockout Coaching LLC 2011
The Boot Camp Workout by Dominic Paris

Circuit 3 :
   - Lunges (with arms raise)
   - Jogging or sprint 100-150 yards
   - Crunch

          Exercice              Repetitions           Duration              Pause
           Lunge                  5-10                 10-20s               10-20s
        Jogging/sprint                                 10-30s               10-20s
           Crunch                  10-15               10-20s               10-20s




In the following circuits we add shadow boxing : close your fists, alternate right-left
punches, move on your legs and exhale on each punch.




                               Knockout Coaching LLC 2011
The Boot Camp Workout by Dominic Paris

Circuit 4
   - Sumo squat
   - Shadow boxing
   - Pushup

          Exercise              Repetitions      Duration    Pause
         Sumo Squat               10-15           10-20s     10-20s
           Boxing                                  30s       10-20s
           Pushup                  5-10           10-20s     10-20s




                               Knockout Coaching LLC 2011
The Boot Camp Workout by Dominic Paris

Circuit 5
   - Squat, one step forward, squat, one step backward
   - Shadow boxing
   - Walk on your hands to the pushup position and come back

         Exercise               Repetitions      Duration      Pause
          Squats                  10-15           20-30s       10-20s
          Boxing                                   30s         10-20s
        Walk on your               5-10           20-30s       10-20s
           hands




                               Knockout Coaching LLC 2011
The Boot Camp Workout by Dominic Paris

Circuit 6
   - Lateral squat
   - Shadow boxing
   - Core control : raise 1 arm, then 1 leg, keep a perfect alignment

           Exercise               Repetitions               Duration                  Pause
         lateral squats             10-15                    20-30s                   10-20s
            Boxing                                            30s                     10-20s
              Core                   10-15                   20-30s                   10-20s




               Control the core, the body is under muscular tension: alternate arm and leg




                                 Knockout Coaching LLC 2011
The Boot Camp Workout by Dominic Paris


Now 4 exercices per circuit, so it’s more difficult.


Circuit 7 :
   - Bodyweight squat with hands behind the head
   - Jogging or sprint 100-150 yards
   - Dips on bench or ground
   - Shadow boxing

          Exercise              Repetitions            Duration   Pause
            Squat                 10-15                 10-20s    10-20s
        Jogging/sprint                                  10-30s    10-20s
            Dips                   10-15                10-20s    10-20s
           Boxing                                        30s      10-20s




                               Knockout Coaching LLC 2011
The Boot Camp Workout by Dominic Paris


Circuit 8 :
   - Hindu squat
   - Jogging or sprint 100-150 yards
   - Pushup from standing position
   - Shadow boxing


          Exercise              Repetitions       Duration            Pause
         Hindu squat              10-15            10-20              10-20s
        Jogging/sprint                             10-30s             10-20s
           Pushup                   5-10           10-20s             10-20s
           Boxing                                   30s               10-20s




Hindu squat : optimal range of motion (squat and arms)
Pushup souplesse avant : walk on your hands to the pushup position, do one pushup and
come back to the starting position. Try to keep the legs extended and the core under
tension.



                               Knockout Coaching LLC 2011
The Boot Camp Workout by Dominic Paris

Circuit 9 :
   - Split squat (switch leg)
   - Jogging or sprint 100-150 yards
   - Reverse crunch
   - Shadow boxing

          Exercise              Repetitions       Duration      Pause
         Split squat              5-10          10-20s 2 fois   10-20s
       Jogging/sprint                              10-30s       10-20s
       Reverse crunch              10-15           10-20s       10-20s
          Boxing                                    30s         10-20s




                               Knockout Coaching LLC 2011
The Boot Camp Workout by Dominic Paris

We introduce static exercises : they are very effective for improving strength and tone up
quickly. Do not hold your breathing, focus on a short and paced breathing during static
exercise.

Circuit 10
   - Static squat : legs at 90°
   - Shadow boxing
   - Static pushup : arms at 90° angle, body in alignment, abs under tension
   - Jogging or sprint 100-150 yards




          Exercise              Repetitions          Duration             Pause
         Static squat               1                 10-20s              10-20s
           Boxing                                      30s                10-20s
        Static pushup                1                10-20s              10-20s
        Jogging/sprint                                10-30s              10-20s



                               Knockout Coaching LLC 2011
The Boot Camp Workout by Dominic Paris

Circuit 11
   - Static split squat, switch leg.
   - Shadow boxing
   - Static crunch: extend the legs to the vertical, try to touch your toes
   - Jogging or sprint 100 yards, every 20 yards alternate run and back pedal




           Exercise             Repetitions        Duration            Pause
       Static split squat         1+1               20-30s             10-20s
            Boxing                                   30s               10-20s
        Static crunch                1              20-30s             10-20s
              Run                                   10-20s             10-20s




                               Knockout Coaching LLC 2011
The Boot Camp Workout by Dominic Paris

Circuit 12
   - Static squat on your toes
   - Shadow boxing
   - Static sit up : incline the torso à 45°
   - Shuffle on 50 yards: alternate sides




          Exercise              Repetitions      Duration    Pause
         Static squat               1             20-30s     10-20s
           Boxing                                  30s       10-20s
         Static sit up               1            20-30s     10-20s
           Shuffle                                 20s       10-20s




                               Knockout Coaching LLC 2011

				
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