Boot Camp Dumbbell Workout

Posted: March 5, 2011 in GENERAL, WORKOUTS & CHALLENGES

Ready to get moving?  This is a more advanced workout and not intended for beginners.  However, you newbies may find a move or two that you like.  It is a great mix of toning exercises combined with burst of cardio to keep that heart rate pumping. The only thing you need is a set of dumbbells and you will be good to go.  As always, before doing this or any other fitness program, you should consult with your doctor before starting.

Dynamic Warm up – Perform each of these moves for 30 seconds

Frankenstein walk

Jump Jack

Seal Jack

Butt Kicks

High Knee Runs

Heisman

Set One – Perform each exercise for the prescribed number of reps. Repeat the entire set three times.

Dirty Dog – 12

Single Leg Glute Bridge – 12 each leg

Frog Squats

Set Two – Perform each exercise for the prescribed number of reps or time. Repeat the entire set three times.

Jumping Jacks – 1 minute

Push up – As many as you can

Mountain Climbers – 30 reps

Set Three – Perform each exercise for the prescribed number of reps or time. Repeat the entire set three times.

Sumo Squat

Dumbbell Hamstring Curl

Side Standing Crunch (add a dumbbell here 5-8 pounds)  – 30 seconds each side

Set Four – Perform each exercise for the prescribed time. Repeat the entire set three times.

Speed Skaters – 30 seconds

High Knee Runs – 45 seconds

Butt Kicks – 30 seconds

Set FivePerform each exercise for the prescribed number of reps. Repeat the entire set three times. The first two exercises are very challenging.  I suggest you start with lightweight.

Twisting Lateral Shoulder Raise
12 reps

Cheerleader – 12 reps

Alternating Bicep Curls  – 20 reps

Set Six – Perform each exercise for the prescribed number of reps. Repeat the entire set three times

Alternating T-stand Push Ups – As many as you can

Supermans – 12 reps

Frog crunches – 12 reps(explained in this article http://www.oxygenmag.com/main.php?page=1&id=527 which I think is useful by itself)

Mountain Climbers – 30 reps

And, that’s it.  Remember to stretch!!! I hope you enjoy this.  If you have any questions, let me know.

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Comments
  1. Wooo, I am tired just reading this. I wish I could do plyos but they hurt my ancient body. Facing the fact I may not be able to do this workout because I’m a wuss!! Thanks for the linkydoo to cheerleader :).

  2. Jordy says:

    Is there a resource that shows how to do these? I’ve never heard of mo—er, some of them. But looks worth a try!

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