Warmup - Airdyne 2 mins, then 100 jump rope 50-40-30-20-10 Pushups BW Squats Presses V-up sit-ups Jump Rope #Workouts #Motivation #Fitness

12 min Rounds, AMRAP (as many rounds or reps as possible) Row 200m Step ups x10ea Push-ups x25 *rest 4 mins* 12 min Rounds, AMRAP Jump Rope x100 KB High Pull x10 Burpee x5 *rest 4 mins* 12 min Rounds, AMRAP Airdyne x15cal Pullup x15 (scale with band or jumping) Full Situp x15 #Workouts #Bootcamp

Warmup - 5 min row 3 Times through: Pull-up x10 Front Squat x10 Burpee x10 Dead Lift x10 Row/Airdyne x20cals Full Sit-up x20 4 Times through: Lunge d/b Jump Squat x10 Pop Lunge x10ea Wall Squat x :60sec #Workouts #Bootcamp

"One Time Through" 5 Bear Crawls D&B 10 S.A Snatches/ Arm 15 Bulgarian Split Squats/ Leg 20 Cals Rower 25 Leg Raises 10 Mr Spectaculars 20 Widow Makers 30 MB Slams 40 Bent Over Rows 50 Bicycle Crunchs (Total) 15 Burpees 30 SB Leg Curls 45 Mt. Climbers/ Leg 60 Russian Twist 25 KB Swings 50 Wall Ball 75 Squat Jumps 100 Situps 125 Jump Rope #Workouts #Nutrition

Warmup - Row 1,000m TABATA :40on/:20off x5 DB Burpee + Press Jump Rope Tire Flips Push-up Rope Pull Sled Pulls Alt. Front/Rear Plank #Workouts #Bootcamp

Warmup - 200 jump rope and 5 mins of mobilty Complete 4Rounds: Bench Dips x20 KB Swing x10 DB Curl to Press x10 rest 5 mins Complete 4Rounds: Wall Ball x10 Lunge d/b w/ weight (dumbbells) Bike/Row x 20cals rest 5 mins Complete 4Rounds: Ab Leg Lifts x20 Diamond Pushup x15 Squat Jump x25 #Workouts #Bootcamp

Warmup - 5 minutes (airdyne, run or row) Elimin "8" Sprints x 8 down =1 back =2 Airdyne x 18 calories Man Makers x 8 Row - 18 Calories Box Step up (Weighted) Walking lunge x 8 down and back equal 2 Burpee Pullup x 8 Every round eliminate 1 exercise until 1 exercise is left! #Workouts #Fitness

8 minute warm-up row or run Complete 3x through Kettle Swings 10x Thruster 10x Lunges 10x Lawn Mowers 10 per side *rest 4 mins* Complete 3x through Chest press w/ cords 12x Dumbbell bent bver row w/kickbacks 12x Trunk rotations w/ cords 12 per side Standing rows w/ cords *rest 4 mins* Complete 3x through Knees to elbows 10x Push -ups 10x Up, Down planks 10x V-ups 10x #Workouts

Warmup: 5 min jog 4 Rounds: Wall Ball x10 Run .25 mile V-Ups x 15 * rest 4 min* 4 Rounds: Airdyne x15 cals Push-up x20 BW Squat x20 * rest 4 min* 4 Rounds: Run .25 mile Rusian Twist x10 Burpee x10 #Workouts

Each Circuit :30/:20 1st Circuit (3x) Plank hold Stability Ball Plank hold Crunch & 2 count hold 2nd Circuit (3x) Squat holds Jumping Lunges (alternating legs) Leg lifts 3nd Circuit (3x) 90 degree bicep hold Dumbbell Shoulder Press Tricep Extensions w/ bands 4th Circuit (3x) Airdyne Ladder 1-2-1 Rower #Workouts