Adventure Boot Camp Scottsdale

15 Teeter totters (each side)

15 Toe touches (each side)

15 Chest presses

15 Dips

15 Step-ups

15 Rows

15 Curls with band

15 Dots

15 Lunges

15 Sit-ups

15 Push-ups

15 Mountain climbers

CIRCUIT I:

20 Pull-downs

20 Kettle bell swings

20 Dumbbell rows

20 Glute-ham sit-ups

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CIRCUIT II:

20 Cable rows

20 Bench hops

20 Cable pullovers

20 Hanging knee raises

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CIRCUIT III:

20 Pull-ups

20 Barbell rows

20 Cable high row

DO 8 SETS OF EACH EXERCISE:

→Beginners 2 reps/set, then jog a lap

→Intermediate 5 reps/set

→Advanced 8 reps/set

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After 8^th set go backwards, starting with hip hops.

Continue backwards through the list, dropping one exercise each time (first push-ups, then squats, etc.) until you complete the list.

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Push-ups

Squats

Sit-ups

Walk-outs

Lunges

Shoulder presses

Side lunges

Tri extensions

Burpees

Lateral raises

Tri walk-ups

Frogs

Mountain climbers

Hip hops

SET 1

10 sets of 3-way lunges (5 each side)

20 push-ups

10 plank rotations (middle to left side, middle to right side)

20 shoulder presses

20 lateral raises

Chariot run

Run small lap

100 toe taps

20 burpees

-

SET 2

20 curtsey lunges with curl

20 tricep walkups

30 skull crushers/bridges

Chariot run

Run small lap

100 jumping jacks

15 TRX rows

15 push-ups w/ med. ball (roll in between each push-up)

10 sumo squats

12 wall balls

10 single arm swings to presses

10 dumbbell rows

400 meter run

REPEAT 3X

TABATA

Alternate between the following four exercises (20 seconds on, 10 second break for each) for a total of 8 minutes

Curls

Tri extensions

Med ball sit-ups

Ab wheels

Max push-ups

Max pull-ups

***

15 Hammer chest press

15 dumbbell rows

***

15 decline push-ups

15 Lat pull-downs

***

15 straight flys

15 cable rows

***

15 two-way chops

15 plank rows

15 kettle bell/barbell cleans

20 med ball diagonal chops (10 each side)

Farmer’s walk (80 yards, 50 lb dumbbells)

Run 400 meters

15 TRX pushups

Bear crawl (forward 20 yards and back, REPEAT 2X)

30 bilateral cable chops

REPEAT 4X

20 push-ups

20 plank rows

20 bridge flys

20 bridge Tri

20 shoulder presses

20 Tri extensions

20 squat curls

Lap

20 split squats

20 squat jumps

20 switch squats

20 Heismans

50 curb skiers

50 toe taps

Lap

20 shoulder presses

20 burpees

20 lateral raises

20 mountain climbers

20 pushups

20 kettle bell swings

20 walking lunges

20 plank rows

20 hip hops

20 tricep kickbacks

20 single leg deadlifts

20 dumbbell rows

*Do each exercise as a 45 second interval

Curtsey lunges with bicep curl

Jumping jacks

Squat presses

Skaters

Plank rows

Butt kickers

Pushups

High knees

Tricep extensions

Skiers

Rows

Ski hops

Lateral raise

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BREAK:  Jog 2 laps, walk 1

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Reverse lunges

Switch squats

Pushbacks

Heismans

Single leg deadlifts

Jump rope (no rope)

Single leg deadlifts (other leg)

Toe taps

Swims

Jumping jacks

Static squat curls

Mountain climbers

Bicycle crunches