Aloha Boot Camp Hawaii Fans!
I’ve made a new series of videos for you! I wanted to make sure I included some great injury prevention tips and stretches for your low back in the work place and some great running stretches for this summer racing season!
Lastly, enjoy some good old high intensity Boot Camp Hawaii style workouts for fun!
Thanks to my filming and boot camp crew: Overdrive Live and Davey D, Kandice Daniels, Tiana Rivera, Jayson Dibble, Alyssa Hozack, and Tyson Nishihara!
“Be Healthy, Be Fit, Be You!”
- emily
Owner of Boot Camp Hawaii
Total Time: 45-minute workout (or 60-minute)
Materials Needed: dumbbells (5 – 10 lbs), stopwatch
Warm-up:
20 crunches
30 jumping jacks
20 right oblique twists
30 jumping jacks
20 left oblique twists
30 jumping jacks
20 bicycles
(beginners do 10 squats instead of jumping jacks)
Super Abs Set:
Set your timer for two (30)-second intervals.
Duration – Complete all 4 exercises and repeat for a total of 3 sets
1. Alternating V-Sit-Ups (or alt. knee lifts) – 30 sec.
10 Plank Side Touch, 10 sec. rest – 30 sec.
2. Russian Twists (weight is optional) – 30 sec.
10 Plank Side Touch, 10 sec. rest – 30 sec.
3. Toe Touches – 30 sec.
10 Plank Side Touch, 10 sec. rest – 30 sec.
4. Leg Lifts with V – 30 sec.
10 Plank Side Touch, 10 sec. rest – 30 sec.
(repeat this set for a total of 3 rounds)
Optional 16 minutes:
Jog on treadmill or outdoors for 16 minutes (1 minute easy jog/1 minute hard run x 8 rounds).
Cool Down & Stretch: (move slowly and slow down heart rate)
20 supermans x 2
20 crunches x 2
Stretch for 10 minutes
Beginners:
Alternating Tuck-Ups instead of V-sits
Plank Side Touch on Bent Knees
Double Knee Crunches instead of Toe Touches
Leg Lifts with knees bent, without V
Advanced:
Complete 4-5 rounds of the Workout
Between each round, complete 10 squat thrusts with push-up
Time: 60 minutes
Materials Needed: Weights (5 – 15 lbs.)
Warm up:
Jog in place for 1 minute
30 sec high knees
30 sec mountain climbers
(repeat)
10 knee push-ups
12 Y-T-W (Supermans with arms in Y position, T position, W position)
5 Triceps Pushups
10 Superman’s
5 wide push-ups
30 sec plank
(repeat)
Part 1
15-20 bent over back row-wide grip
15-20 Triceps Dips or triceps push-ups
(Repeat 2-3 times)
Part 2
15-20 Rear Delt Flys
15-20 Wide push-ups
(Repeat 2-3 times)
Part 3
21’s Bicep curls 7 half ups, 7 half downs and 7 full curls
15-20 Triceps Extension
Repeat 2-3 times
Cardio Set:
Jog in place for 1 minute
30 sec high knees
30 sec mountain climbers
(repeat)
10 knee push-ups
12 Y-T-W
5 Triceps Pushups
10 Superman’s (back extension)
5 wide push-ups
30 sec plank
(repeat)
Part 4
12-15 Triangle Pushups
15-20 Rotator Cuff (standing position, hold weights half-way up from waist, pull apart while rotating weights backward, squeezing shoulder blades together)
Repeat 2-3 times
Part 5
10-12 Dive Bombers
10-12 Mountain Pushups
Repeat 2-3 times
Cool Down / Stretch
Delts, Chest, Triceps, Back
Hold each stretch for 2 seconds
Breathe slowly while holding
Type of Workout: Running Intensive/ Cardiovascular conditioning
Total Time: 45-60 min
Materials Needed: Yoga mat/Towel, light weights, water
Warm-Up: (5 min)
Easy Jog 5 min
or
Slow High Knees 30 sec
Slow Butt Kicks 30 sec
Hip Raises 30 sec
Slow Squats 30 sec
Bicycle Crunches 30 sec
Repeat going at a little higher intensity
Choose the 1st set or 2nd set of repetions. Then alternate between the two exercises (ie. 30 squats, 10 pushups, 20 squats, 20 pushups, 10 squats, 30 pushups).
Squats (1st set) 30-20-10 or (2nd set) 25-20-15
Pushups 10-20-30 or 5-15-25
(break)
Intensity: medium to medium-high effort
Run 5-10 min 60-80 max Heart Rate or
High Knees 45 sec
Butt Kicks 45 sec
Squat Jump 45 sec
Plyo Lunges 45 sec
Mountain Climber 45 sec
Burpees 45 sec
(break)
Lunges 10-20-30 or 15-20-25
Superman’s 30-20-10 or 25-15-5
(break)
Intensity: medium to medium-high effort
Run 5-10 min 60-80 max Heart Rate
or
High Knees 45 sec
Butt Kicks 45 sec
Squat Jump 45 sec
Plyo Lunges 45 sec
Mountain Climber 45 sec
Burpees 45 sec
at a medium to medium high intensity
(break)
Burpees 15-10-5 or 10-8-6
Chest Fly’s on back or Wide Arm Pushups 10-15-20 or 8-12-16
(break)
Intensity: medium to medium-high
Run 5-10 min 60-80 max Heart Rate or
High Knees 45 sec
Butt Kicks 45 sec
Squat Jump 45 sec
Plyo Lunges 45 sec
Mountain Climber 45 sec
Burpees 45 sec
at a medium to medium high intensity
Cool Down/ Stretch
Choose 4 lower body Stretches and 2 upper body and hold each one for 10-20 sec
5 minute warm-up jog (60% HR) & stretch
Run for 40 minutes
- keeping HR at 75% – 90% of Maximum HR
- every 5 minutes stop and do the following exercises:
Run 7 min (70% HR) - jumping jacks for 1 minute
Run 7 min (70% HR) – 20 push-ups with alternating arm lift R and L
Run 6 min (75% HR) – 25 walking lunges
Run 6 min (75% HR) – 25 pike push-ups (push-ups concentrating on shoulders, w/butt in the air)
Run 4 min (80% HR) – 20 step ups or 20 lunges with knee lift
Run 4 min (80% HR)- run in sand for 1 minute or high knee running for 1 minute
Run 3 min (85 – 90% HR) – 20 tricep dips
Run 3 min (85 – 90% HR) – 20 push-ups
cool down: walking for 5 minutes
Abs
20 crunches
20 double knee crunches
20 bicycle crunches
20 tuck-ups or V-sit ups
20 min of strength, 20 min or core, and 20 min of cardio
Total Time: 60 min
Materials Needed: Yoga Mat, Light Weights, water
Warm-Up:
Easy Jog 600-800 yds
or
Slow High Knees 30 sec
Plank hold 30 sec
Slow Butt Kicks 30 sec
Tricep Push ups on Knees 30 sec
Superman Hold 30 sec
Hip Raises 30 sec
Bicycle Crunches 30 sec
Core
- 1 min Plank hold with pushups every 10 sec
- Penguin 1 min
- Bus driver 1 min
- High Knee Run in place 1 min
- Sit ups w/o weights 1 min
- Split leg lift 1 min
- Superman hold 1 min
- Jog in place
- Side Plank (on knees and elbows or kees and hand for beginners or on feet and hands for advanced)
- Side Plank Opposite side (on knees and elbows or kees and hand for beginners or on feet and hands for advanced)
- Bicycle Crunches 1 min
- V-Sit ups (Bent Knees or pull yourself up for beginners)
- Jog in Place
- 30 sec. Plank (Go into Downward Dog when tired instead of down to the ground)
Strength
Circuit 45 sec on 15 sec rest going through each exercise 3 times before going onto the next one
- Bicep Curl Combo- 3 regular Curls then down into a squat hold doing 3 hammerhead Curls and keep repeating for the duration of time
- Calf Raises Holding weight
- Skull Crushers w/ weight
- Step Up w/ Shoulder Press
- Bent over Back Rows
Cardio
45 sec Powerjacks
45 sec High Knees
Repeat 3-5 x
45 sec burpees
45 sec Side Hops
Repeat 3-5x
Cool Down Stretch
Choose Favorite 6 Stretches and Hold each for 10-15 sec each side
