Frosh Week Is Over. The Punishment Never Ends…

your-missionWhat now?
Frosh Week is over, there will be a maximum of 3 workouts posted here each week from gym so what do you do in the mean time? In other words, how do I build my own workout.

Here’s a quick method.

How many workouts a week? Should be 6 so I will go with that. If you can only manage 4 then welcome to the Frosh 15. Again.

1. Upper body
2. Lower body and abs
3. Cardio
4. Upper body
5. Lower body and abs
6. Cardio
7. Rest

If you really only want to do a 4 day split you can do a push / pull approach but there is no getting away from cardio.

1. Pushups and Squats
2. Pullups and Abs
3. Bootcamp full body
4. Cardio

I suggest the 6 day workouts, you can make it a heavy 3 and a light 3 if you like, just stay active. Here is a list of just some of the exercises you can try. Also there are about 170 entries tagged with bootcamp of one sort or another, just click on the word in the tag cloud to see them.

Upper Body

Pushups – Military, Spider, Clap, Plyo, Sphinx to plank, side hold
Pullups – Narrow, wide, reverse, chin to hand
Dips – Chair, chair and feet, free dips on bars
Shoulder press – Down dog, feet on chair, feet on stairs, handstand (top of head touches ground)

Lower body

Squats, pop squats, squat tuck jump, squat 180, squat 360, Pistols (1 leg squat)
Lunge front, lunge back , walking lunge, side lunge, foot on chair lunge
Box step up, double stair walk, sissy squat (on toes)
Calf raises, calf raise on stairs, calf raise on stairs one foot alternate


Vsnaps, crunch, leg up toe touch, full sit up, sit up double twist
Hanging leg raise, tucked leg raise
In and out, crunchy frog, bicycles front and back, flutters all 3 levels
Side crunch, russian twists, roll to boat hold


I recommend Tabata for cardio, 20 minutes and done, but work as fast as possible (20s on 10s off x8 = 4 minutes x5 rounds)

Jacks, squats, tuck jumps, lunges, knees up, heels up, burpees (all variations)
Mary Katherine lunge switch, long jumps or ski jumps (side to side)

How much? For everything except cardio try for anything from 200-800 total reps. Take something from each line or two from each and do anything from 3 to 50 of each. Here are a couple of examples of super easy workouts that you can put together for yourself with other items:


Double Block Jumps
v snaps

Pick a poison:
5x each one

5 chin up
10 push up
15 air squat

5 hip pullover
10 beam jumps
15 lunge switch

5 skin cat recover
10 leg lifts
15 vsnaps

5 ring inversions
10 dips
15 handstand shoulder touch

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

And everyone’s favourite:

Chelsea / Cindy (Sub Burpees for Pullups if you have to)

Each minute on the minute for 30 minutes

5 pullups
10 pushups
15 squats

AMRAP – As Many Rounds As Possible in 20 minutes.

5 pullups
10 pushups
15 squats

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