Advanced Workout Videos

Sexy Strength Workout

Part of getting your body sexy and strong is challenging your entire body to perform dynamically. Squat Swings will get your legs and back and arms super toned. The Elevated Push-ups work  your chest and will sculpt your core and shoulders. Sit-ups are easy when done alone, but when you couple them with full-range weighted presses, you will be sure to define your sexy and strong back. Lastly, Side Plank with the Rotations, force you to engage your trunk and obliques while pulling dynamically on all of your core muscles that wrap your waist-line! Enjoy!

- emily

Materials:

8-10 lb. weights

Exercises:

1. Squat Swings – 15 reps

2. Push-Up w/Elevated Leg  – 8 to 10 reps

3. Seated Sit Up – 8 to 10 reps

4. Side Plank w/rotation – 8 to 10 reps on each side

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Plyometric HIIT Workout

Shock your body and get out of your “old gym” routine with this Plyometric High Intensity Interval Training (HIIT) Workout. Beginner Boot Campers do 2-3 rounds, Experienced Boot Campers do 3-4 rounds, Advanced Boot Campers do 4-5 rounds!

Happy Training!

- emily

Materials:

stop watch

no weights

Exercises: Time Frame – 50 seconds work to 10 seconds rest (50:10)

  1. High Knees
  2. Mountain Climbers
  3. Burpees with Push-up
  4. Superman Push-up

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Killer Core Workout

This workout is designed to push the average Boot Camper a little harder than the last Killer Core Workout Video. The side planks are now weighted, mountain climbers have a twisted added, the Russian twists can be done with added weights, and the side plank hops will definitely get your heart rate up, up, up!

Here’s to your tight abs!

- emily

Materials:

stop watch

1 weight (5-10lb)

Exercises: Time Frame – 60 seconds each exercise, 3 rounds total

1. Side Plank with Weight

2. Mountain Climbers with Twist

3. Russian Twist

4. Side Plank Hop

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Bye-Bye Back Fat Workout

Say bye-bye to those folds under your sports bra or heart-rate monitor! Get ready to show off your sculpted shoulders and lean back in your favorite racer-back tank! They are not shown in the video, but the sprints in-between your strength exercises are designed to help you burn those extra calories away, so be sure to complete each set!

Post your results!

- emily

Materials:

resistance bands (optional)

Exercises: Perform 15 – 20 reps of each exercise, 3 – 4 rounds total

  1. Lat Pull Down
  2. 30 yard sprint (15 yards down & 15 yards back)
  3. Supermans with Lat Pull
  4. 30 yard sprint (15 yards down & 15 yards back)
  5. Rear Deltoid Lifts
  6. 30 yard sprint (15 yards down & 15 yards back)

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Apple Bottom Workout

Fit into your Apple Bottom skinny jeans with this ultimately challenging workout! Apply a combination of plyometric jumping, one-legged balancing, and dynamic kicking to get the perfect tight Apple Bottom you want! If your legs are super fatigued, then go for a light jog 5 or 10 minutes after the workout.

Be Healthy, Be Fit, Be You!

- emily

Materials:

stop watch

no weights

Exercises: Time Frame – 45 seconds of work, 15 seconds rest (4-5 rounds)

  1. Side Hopping Lunges
  2. Single Leg Hip Raises
  3. Squat w/Front Kick

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Beg for Mercy (level 2) – Advanced Cardio

Exercise Program*

1. Tuck Jumps 50 seconds Keep head and chest up, get your knees up to your chest!

2. Burpees w/Push-up 50 seconds Jump high and go back-to-back without stopping!

3. Inclined Push-up with Side Knee 50 seconds Make sure lower back does not arch, pull knees toward arm pits.

* rest 10 seconds between each exercise, perform 3 – 4 rounds of the exercises

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Boot Camp Plyometrics

Exercise Program*:

1. Jump Lunges 45 sec. Swing arms up as you jump, land with back knee low to ground.

2. Burpees 45 sec. Jump high and go back-to-back without stopping!

3. Side Squat Touch 45 sec. Keep chest up, use your legs to get low, reach long when you jump.

* rest 15 seconds between each exercise, perform 3 – 4 rounds of the exercises