Weight loss Boot Camp

Found from the freeworkoutsguide.com

Equipment: Bands or weights, bike, elliptical machines. If you don’t have access to cardio machines than run, walk or jump rope the cardio portions following the same format.

Perform exercises 1-11 for reps/sets indicated going from one to the next without resting in between. This includes your warm-up, core exercises, body weight exercises, and fat burning cardio intervals. Run, walk, or jump rope, if you don't have access to cardio machines.

Seated Bike
Starting Position: Adjust the seat so that your legs have just a slight knee bend when your foot is at the bottom position.
Increase the resistance until you are challenged yet can keep good cycling form.


Trainer's comments:
2 min. high resistance moderate paced warm-up alternate for 4 min. between: 30 sec. moderate resistance fast paced interval 30 sec. moderate resistance moderate paced interval 2 min. low resistance moderate paced interval

Belly Blaster
1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes.
2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count.
3. Return to the starting and repeat for the prescribed number of repetitions.

Trainer's comments:
30 reps

Bridge (Plank) on elbows
1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold for the required time limit or until you can no longer maintain a flat bridge.

Weight loss Boot camp Workout Instructions:
30 seconds

Squat Jump
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Weight loss Boot camp Workout Instructions:
30 seconds

Side Plank
1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time.
2. Lower your body and repeat on the other side.
3. Remember to keep your head, neck and body in a straight line.

Weight loss Boot camp Workout Instructions:
15 seconds each side

Supine Double Leg Raise
1. Start by lying on your back and a slight bend in your knees.
2. Raise your legs to a perpendicular position to the floor. This is your starting position.
3. Slowly lower your legs until you are no longer able to keep your abs tight and your low back on the floor.
4. Raise your legs back up to the starting position and repeat.
5. Only lower your legs as far as your abs have enough strength for.

Weight loss Boot camp Workout Instructions:
30 reps

Jumping Jacks
Start with your legs side by side and your arms by your side.
In one motion jump and spread your legs out to the side while your arms raise out and up over your head.
Land in this position and then return to the starting position and repeat.


Weight loss Boot camp Workout Instructions:
30 seconds

Plank Knee-ins
1. Start by getting on your hands and knees in a push-up position.
2. Keeping your abs tight and your trunk parallel bring one knee in towards your chest.
3. Return the foot back to the starting position and repeat with the other leg.

Weight loss Boot camp Workout Instructions:
30 total reps

Power boat pose
1. Start by sitting on the floor and extending your legs and arms.
2. Lean back keeping your legs straight with your arms extended in front of you.
3. Hold this balanced position maintaining proper positioning for the desired time limit.
4. Rest and repeat for the desired repetitions.

Weight loss Boot camp Workout Instructions:
30 seconds

Power Jacks
1. Start in a shoulder width stance with your knees slightly bent.
2. Jump up into the air and spread your legs out into a wide stance and land in this position.
3. Immediately proceed into a squat and then stand back up into a jump to land with both feet at a shoulder width stance.
4. Repeat this movement for the recommended repetitions.

Weight loss Boot camp Workout Instructions:
30 seconds

Elliptical
Place your feet on the foot plates and grab the arm handles.
Set your resistance so that it is challenging and start the elliptical motion by pulling machine arm with one arm and push the other machine arm.
Pick a pace that will elevate your heart rate yet let you stay on the machine for a while.


Weight loss Boot camp Workout Instructions:
30 sec. moderate paced interval alternate for 2 min. between: 20 sec. fast paced intervals 10 sec. moderate paced intervals 30 sec. slow paced interval