Preview of Circuit Training

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Here is a Preview of a typical Boot Camp Session:

Number before the exercise refers to minutes.

Round 1
Lower Body:
1-Kettle bell squats
1-Squat hops
1-Kettle bell squats
1-Squat Hops

Upper Body:
2-Hold straight bar up: Every 20 seconds do 8 upward presses.
2-Hold bar at bicep curl 90 degree angle: every 20 seconds do 8 curls.

Cardio:
1-Burpies
1-Mountain climbers
1-Burpies
1-Moutnain climbers

Round 2
Lower body:
1-Kettle bell lunges
1-Box jumps
1-Kettle bell lunges
1-Box Jumps

Upper Body:
2-25 lb weight help down, arms extended every 20 seconds 8 high pulls
2-14 lb medicine ball wall toss ups. As many as possible.

Cardio:
2-Seated Row. No slower then a determined speed
2-stair climbs

Round 3
Lower Body:
1-Single leg squats
1-Kettle bell RDL
1-Single let squats
1-Kettle bell RDL

Upper Body:
1-Push ups
1-Rope, sled pulls, arm use only
1- Push ups
1-Rope, sled pulls, arm use only

Cardio:
1-Kettle bell swings
1-25 lb sled push
1-Kettle bell swing
1-25 lb sled push

Core:
1-Planks, Alternating leg lifted
30 reps-Single leg jack knife
20 reps-Single let Hip Thrust
1-Planks, Alternating leg lifted
30 resp-Single leg jack knife
20 reps-Single leg hip thrust

Thanks everyone

Please post any responses

Tim Schultz

Fitness and Strength Coach

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