Week 2: Knock ‘Em Dead Bootcamp

week-2-knock-em-dead-workout-series

Last week, we commenced the 4-week bootcamp to get your body in shape for the spring and summer events on your list. If you missed out, check out week one here.

Did you feel the burn last week? This week will push you just a bit further into your workout routine and give you a brilliant overall tone.

Pro Tip: Make sure you are fueling your workouts with the best quality food. This will help you get results more quickly.

All strength circuit moves have demonstrations, which can be found in our exercise videos on Anytime Health.

Monday: Strength Circuit
15 reps of each exercise, 2-3 sets depending on your level of physical fitness. Rest for 90 seconds between sets.
Pull-ups (regular or assisted)
Stability Ball Chest Press
Oblique Crunches
Bent-over Row
Jump Squats
Cable Chest Fly
Knee Raises (Captain’s Chair)
Back Extensions

Tuesday: Spinning/Upright Bike
45 minutes

Wednesday: Strength Circuit
15 reps of each exercise, 2-3 sets depending on physical fitness. Rest for 90 seconds between sets.
Split Squats
Bosu Ball Tilts
Abdominal Bench
Barbell Deadlifts
Wall Sits
Bridge Leg Curls
Lying Hip Abduction
Frog Jumps

Thursday: Zumba/Hip-Hop Class or HIIT on the Elliptical
30 minutes

Friday: Pilates/Stretch/Meditation
30-45 minutes

Saturday: Strength Training Circuit
15 reps of each exercise, 2-3 sets depending on physical fitness. Rest for 90 seconds between sets.
Concentration Curls
Triceps Kickbacks
Rear Shoulder Raise (Pec Deck)
Rope Crunches
High Pulley Biceps Curls
Overhead Triceps Extensions
Dumbbell Front Shoulder Raises
Cable Reverse Axe Chop

Sunday: Rest/Foam Rolling/Stretching
30 minutes

Miss out last week? Get started with week one’s workouts.

Download the strength circuit workouts for week two here (click button below):

bootcamp printable workouts

Which exercises were your favorite exercises from last week?

Print Friendly, PDF & Email

Comments

Debbie spends her time at the Anytime Fitness corporate office writing and designing web content for the brand’s fabulous franchisees and staff. She has a B.S. in Dietetics, has been NASM certified in personal training, and specializes in weight loss. Her outlook on health and wellness is driven by her own 120-pound weight loss: she is a realist who doesn’t believe in diets, believes strongly in chocolate, and maintaining a healthy, sustainable balance in life. She takes a passionate interest in mental health, positive body image, and self-love. She’s an avid creator of music and mother of cats. She also can’t keep plants alive.