At Home New Orleans Boot Camp Workout!

October 18, 2010

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At Home  New Orleans Boot Camp Workout!

Hey there!  First off I wanted to say THANK YOU for being a subscriber to my newsletter, boot camp, and blog.

Right now I’m on a short little break till the next boot camp session that starts in less then 2weeks!

However, I’m staying VERY BUSY getting things set up right now for the next boot camp session with the contest I’m holding!

I’m giving  away a BRAND NEW IPOD TOUCH to  the camper who loses the most pounds and inches!
You can read more about the Boot Camp contest Here

Anyway…here is a  Quick Little workout I just wrote up for you to do at home. It’s my way of saying thank  THANK YOU for being a loyal subscriber!

Instructions: Do each “Cycle A-D”  with the prescribed amount of reps for each exercise. Repeat the “cycle” once then move to the next “Cycle”

Warm up
Cardio burst-20 Jumping jacks+ 20 Mountain climbers + 20 Steam Engines

A. Stomach and Core cycle

1.Full body crunch-30 reps
2.Bicycle Crunch-3o reps
3.Reverse Crunches-30 reps
4.V-ups- 30 reps
-Optional Cardio burst-20 Jumping jacks

* Repeat #1-4


B. Back and Bicep Blast cycle

1.Superman hold-30seconds
2.Dumbbell dead-lifts-30 reps
3.Bent Over Dumbbell row-30 reps
4.Alternating Dumbbell curls-30 reps
5.Dumbbell one arm rows-15 reps for each arm
6.Double bicep curls-30 reps
-Optional Cardio burst-20 Jumping jacks

*Repeat #1-6

C. Shoulders, Chest and Triceps Blast cycle

1.Dumbbell Shoulder press-30 reps
2.Push ups-20 reps (optional to do on knees)
3.Dumbbell lateral raises-25 reps
4.Wide stance push ups-20 reps (optional to do on knees)
5.Dumbbell front raises-20 reps
6.Narrow stance push ups-20 reps (optional to do on knees)
7.French press-30 reps
8.Dumbbell Upright row-30reps
-Optional Cardio burst-20 Jumping jacks

*Repeat #1-8

D. Legs and Butt Blast cycle

2.Body weight Squat-40 reps
3.Alternating lunge-25 reps (15 for each leg)
4.Dumbbell squat-25 reps
5.Dumbbell Alternating lunge-25 reps(15 for each leg
6.Isometric Squat(Seated Squat) 30 second hold
Cardio burst-20 Jumping jacks+ 20 mountain climbers

*Repeat #1-6

Cool down and stretch

That’s it ..print it out and get busy!

Talk soon – Jonas

Make sure that you check out the New Orleans Boot Camp VIP program where you save 33% off the price of boot camp!

Disclaimer: See your physician before starting any exercise or nutrition program.
You must have a complete physical examination if you are sedentary, if you have
high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you
are over 30 years old. Please discuss all nutritional changes with your physician or
a registered dietitian

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Comments on At Home New Orleans Boot Camp Workout! »

October 18, 2010

Lisa @ 1:49 am

Cool workout, I’m gonna be sweating buckets! Thanks! Lisa

October 22, 2010

Bonita @ 11:03 am

good morning; it has been a long time senice I have worked out I love the way you have to work out listed, however; if there is some way that you could expline what some are that would be great.

Thank you

jonas @ 12:07 pm

Hi Bonita, If you need help learning what the exercises are, check out my Video exercise data base by clicking here

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