Online bootcamp workouts videos

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Bootcamp Workouts at Home
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1st Station
Works shoulders, arms, abs, obliques
Start with Knee Tuck. Hold a plank with feet on
medicine ball, hands on ground (as shown).
Keeping left foot on ball, bring right knee
toward chest, then kick right leg out to side.
Return to start repeat on opposite side for 1
rep. Continue for 45 seconds. Rest 15 seconds.
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1st Station, Move 2
Works shoulders, arms, back, butt, thighs
Next, do Thruster. Start in a squat, thighs
parallel to ground, a dumbbell in each hand at
shoulders. Stand, driving weights overhead so
arms are extended, biceps near ears (as shown).
Return to start repeat for 45 seconds. Rest 15
seconds.
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2nd Station
Works shoulders, arms, abs, butt, hamstrings
Start with Bear Walk. Get on all fours, a
dumbbell in each hand lift hips and straighten
legs. Keeping hips lifted, walk right hand and
right foot one step forward (as shown) repeat on
opposite side, bringing left hand and left foot
to meet right for 1 rep. Continue for 45 seconds.
Rest 15 seconds.
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2nd Station, Move 2
Works abs, back
Next, do Hollow Rock. Lie face up with arms and
legs extended off ground at a 45-degree angle (as
shown). Keeping abs engaged and arms and legs
lifted, rock forward, then backward, for 1 rep.
Continue for 45 seconds. Rest 15 seconds.
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