Bootcamps This Week. Double Down!

doubledownFirst time ever, here are both bootcamp workouts from this week. Bodyweight on Monday and weights last night.

7.5.1 Bodyweight

10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side raise
10 pullups

10 air squats reg
10 2 way lunge front and side
10 1 leg squat knee raise
10 air squats half bounce
10 pullups

20 in and out row
20 roll to boat hold
20 bicycle with leg extension
20 arms up in and out
20 pullups

10 pushup
10 clap pushup
10 plyo pushup
10 pushup side raise toe touch
10 pullups

ONTO BOXES AGAINST WALL

10 dips legs bent
10 dips legs straight
10 dips one leg raised
10 leg lifts

10 dips legs bent
10 dips legs straight
10 dips one leg raised
10 leg lifts

regular pushups 10 decline 10 incline
military pushups 10 decline 10 incline
sphinx to plank step or drop 10 decline 10 incline
pushup side raise 10 decline 10 incline

20 Crunchy Frog
20 superman banana with vsnap
20 laying triple bicycles
20 full situps

7.5.2 Weights – The Mixup

10 curls
10 press
10 tri ext
10 high pull
10 squat

Drop sets
10 + 10 curls
10 + 10 press
10 + 10 tri ext
10 + 10 high pull
10 + 10 squat

10 lunge squats each leg
10 Thruster
10 squats
10 curl and press

x2
10 chest press
10 fly
10 pullover
10 pushups
10 military
10 Half hindu

25 crunch
20 full rainbow
15 vsnap
10 full situp

4+4+4×3
Shoulder press + squat + thruster
row + shoulder fly + clean and press
(Military pushup + kneeling extension + overhead ext) – Skipped
Curl + press + arnold curl and press

Cruelty Bonus

Burpee curl and press

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