Workout (week of Jan 20, 2014)

As usual my weekly workout consisted of 3 Boot camp sessions on Tuesdays, Thursday and Sunday, 3 10K’s during the week and a long run (21 miles)¬†on Saturday. Apart from above workouts, I have been also doing another boot camp called Trainers boot camp, which is a workout routine performed by my trainer (Domingo Acuna) and his colleagues. These workouts are designed by my trainer and are high intensity workouts performed in minimum amount of time. I did 2 sessions of trainers boot camp this week and below are the details. Each session consists of 12-13 exercise routines that are performed thrice and the goal is to complete them in minimal amount of time

Monday (Trainers Boot camp)

  • Pull Ups (15)
  • Power Clean (10)
  • Plate Squats (15)
  • Alt Bosu Push Ups (20)
  • Knee Tucks (20)
  • Wt Static Lunges (15e leg)
  • Jump Squats (10)
  • Bent Over Rows (20)
  • Plate Crunches (20)
  • Mountain Climbers (50) 1 Plyo-P/UP every 10
  • KB Swings (20)

Wednesday (Trainers Boot camp)

  • Speed Ladder Traverse Push-Ups (down, back)
  • Bent Over Rows (15)
  • Squats (20)
  • Pull-Ups (12)
  • Reverse Lunge 2 Press (10e leg)
  • Hanging Knee Raises (20)
  • Bicep Curls/Tricep Ext (15 e)
  • Prone Torso Rotations (20)
  • Ice Skaters (20)
  • Plate Crunches (20)
  • Burpee w/MB Throw (10)
  • Jumping Jacks (50)