Upper Body- Push/Pull combo + Cardio

Here is an awesome 45 min and DONE workout! Use a set of dumbbells where when you get to your 15th rep, your done-zo! You can either chose between 1 min of stairs for your cardio OR 20 kettlebell swings! You will feel FABULOUS when done!

Cardio	Strength Train
1 min of stairs OR 20 kettlebell swings	Push Muscle- 15 Shoulder Presses
1 min of stairs OR 20 kettlebell swings	15 Shoulder Presses
1 min of stairs OR 20 kettlebell swings	15 Shoulder Presses
1 min of stairs OR 20 kettlebell swings	Pull Muscle- 15 Back Rows
1 min of stairs OR 20 kettlebell swings	15 Back Rows
1 min of stairs OR 20 kettlebell swings	15 Back Rows
1 min of stairs OR 20 kettlebell swings	Push Muscle- 15 Push Ups
1 min of stairs OR 20 kettlebell swings	15 Push Ups
1 min of stairs OR 20 kettlebell swings	15 Push Ups
1 min of stairs OR 20 kettlebell swings	Pull Muscle- 15 Bicep Curls
1 min of stairs OR 20 kettlebell swings	15 Bicep Curls
1 min of stairs OR 20 kettlebell swings	15 Bicep Curls
1 min of stairs OR 20 kettlebell swings	Push Muscle- 15 Tricep Kick Backs
1 min of stairs OR 20 kettlebell swings	15 Tricep Kick Backs
1 min of stairs OR 20 kettlebell swings	15 Tricep Kick Backs
1 min of stairs OR 20 kettlebell swings	Pull Muscle- 15 Hammer Curls
1 min of stairs OR 20 kettlebell swings	15 Hammer Curls
1 min of stairs OR 20 kettlebell swings	15 Hammer Curls

ENJOY!

Jessica

Shoulders 'N Biceps With a Little CORE!!

Lift #1

*This is a Pyramid Lift; start light GO heavy (more reps to less)3 sets

·        Overhead Shoulder Press

·        DB Bicep Curls (hold one in a stationary curl position while you perform one set on one arm; switch)

·        DB Tricep Kickbacks

Lift #2

*This is a Drop Set: start heavy ‘n go lift, max reps on each lift! 3 sets

·        DB Upright Rows

·        DB Single Arm Preacher Curl

·        Tricep Dips legs on stability ball (knock out 3 sets of 15)

Lift #3

*You will be doing this set only 1 time

·        Laying stomach on bench: 10 Angel Raises, 10 Side Raises, 10 Goal Post Raises, 10 Front Raises

·        Bicep Curls: Drop Set

·        Reverse Grip Tricep Pulldowns: Drop Set

CORE

*15 reps of everything; 1 set of each

·        Stability ball leg pull-ins

·        Bosu Ball Star Holds

·        Bosu Ball Star Crunches

·        Side Toe Touches: R & L

·        Stability Ball Roll Outs

·        MB full sit up passes

ENJOY!
Jessica

Upper Body + CORE

You will perform 3 sets of 10-12 reps: Superset each lift with the core exercise!

Dumbbell Incline Chest Press

MB Oblique Twist Slams (on a bench)

Body Row Ladders

Standing Plank (30) OBGYNS per side

Dumbbell Arnold Presses

MB Oblique Twist Slams (on a bench)

Barbell Good Mornings

Heals to the Heavens (20)

Wide Grip, Upright Row

Standing Plank (30) OBGYNS per side

Seated Reverse Grip Barbell Tricep Extension

MB Oblique Twist Slams (on a bench)

A Combination of Training!!

Strength Training

·        Chest Press: set of 12, set of 10, MAX (step-ups in between)

·        Leg Curl: set of 12, set of 10, MAX (5 burpees in between)

·        Overhead Shoulder Press: set of 12, set of 10, MAX (10 box jumps in between)

High-Reps: 3 sets of 20

·        Bar Squats

·        DB Bicep Curls

·        Bar Squats

·        DB Tricep Extensions

Circuit Training: 20 mins

1 min stair	20 stability ball pull ins
1 min stair	20 stability ball roll outs
1 min stair	20 MB oblique twists
1 min stair	20 stability ball heals to heavens
1 min stair	20 Cheek-to-cheeks
1 min stair	20 stability ball toe touches
1 min stair	20 stability ball passes (head to toes)
1 min stair	50 stability ball crunches with MB

ENJOY!

Jessica

A lil bit of EVERYTHING!!

Circuit Training: Complete 1 full set

5- DB burpee presses

20 Reverse lunges

5- DB burpee presses

15 Arnold presses

5- DB burpee presses

15 Sumo to upright

5- DB burpee presses

15 Row Back rows

5- DB burpee presses

15 Squat presses

5- DB burpee presses

20 Bicep curls

5- DB burpee presses

15 Push ups

5- DB burpee presses

8 DB sit up get up

Strength Training: 3 sets for 10-12 reps

·         DB Chest Press

·         DB Lawn Mowers

·         DB Shoulder Press

·         DB Bicep Curl

Cardio: 20 mins on Treadmill (Incline at 4)

Time	Speed
1 min	3.2
3 min	5.5
1 min	6.0
1 min	3.2
3 min	5.5
1 min	6.1
1 min	3.2
3 min	5.5
1 min	6.2
1 min	3.2
3 min	6.3
1 min	3.2

ENJOY!!
JESSICA

Total Body... GO GET IT!! NOW!!

Total Body: GO GET IT!!

You are completing 3 sets!! NOTICE: You are doing NO more than 10 reps so PLEASE listen and use a HEAVIER weight! If you are using the SAME  weight as your Kettlebell for boot-camp; you are CHEATING your potential!! These are more like "olympic lifts" so use heavier weight!

Set #1

·         Squat Bar Cleans + Press (10 reps)

·         Bicep Curls (10 reps)

·         Burpee + Pull Up (10)

Set #2

·         DB Dead Lifts (10 reps)

·         DB Chest Press (10 reps)

·         Lat Pull Jumps (15)

Set #3

·         Squat Bar Cleans + Press

·         High Row “Hammer Strength” Machine (back)

·         Ski Lunges w/10lb Dumbbells

Cardio:

Stair Master: 20 mins

Time	Level
2 mins	6
1 min	14
1 min	10
1 min	8

Repeat 4 times!

Treadmill: 20 mins

Time	Incline	Speed
2 mins	4.0	3.0
1 min	5.0	6.0
1 min	6.0	5.5
1 min	6.0	5.0

Repeat 4 times!

Enjoy!

Jessica