New Orleans Boot Camp Home Workout

June 09, 2010

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New Orleans Boot Camp Home Workout


Hey there!  Here is a Quick little workout you can do at home or when you’re on vacation.
Just do sections 1-5 and follow the direction for each section.  Feel free to repeat the whole workout again if you get
finished in under 20 minutes.

1.Warm-up (20 seconds per exercise) – 10 minutes

- Run in Place
- Leg Swings (20 seconds per side)
- Steam engines or jumping jacks
- Stationary Lunge (20 seconds per side)
- Pushups
- Arm rotations (10 seconds in both directions)
- Rest 1 minute and repeat 1 more time.

2. New Orleans Boot Camp Strength Circuit
(20 seconds per exercise) – 5 minutes

- Vertical Jump or Jumping jacks
- Pushups
- Squats
- Rest 2 minute before repeating 1 more time.
Water Break – 2 minutes

3. New Orleans Boot Camp Big 6 Conditioning Circuit
(30 seconds per exercise) – 10 minutes

 
- Side-to-Side Jump
-  Squat
- Close-grip Pushup
- Band Row or Dumbbell Row 
- Reaching Lunge (30 seconds per side)
- Side Plank (30 seconds per side)
- Rest 2 minutes before repeating 1 more time.
Water Break – 2 minutes

4. New Orleans Boot Camp Big 6 Conditioning Circuit
(30 seconds per exercise) – 10 minutes

- Jumping Jacks
- Split Squat (30 seconds per side)
- Band Row or Dumbbell Row
- Wide stance Pushup (15 seconds per side)
- Lateral Lunge (30 seconds per side)
- Cross-Body Mountain Climber
- Rest 2 minutes before repeating 1 more time.
Water Break – 2 minutes

5. New Orleans Boot Camp Total Body Abs Circuit
(20 seconds per exercise) – 5 minutes

- Inchworm or bicycle crunches
- Side Plank with Leg Raise (20 seconds per side)
- Mountain Climbers
- Rest 2 minutes before repeating 1 more time.
Cool-down, Stretching & Water Break – 10 minutes

 

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

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

Make sure if you leave a comment below if you want more done for you workouts!

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 New Orleans Boot Camp Home Workout »

June 10, 2010

sally @ 2:01 pm

I did this workout inside today because it was raining, it really made me sweat..I feel a lot better now! thanks!

jonas @ 2:02 pm

Glad you liked it!

Jonas

Katrina Ariel @ 3:12 pm

This looks great Jonas. Thanks! :)

June 13, 2010

jonas @ 11:10 pm

Your Welcome Katrina!

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