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1/3BEACH BOOT CAMP PAGE 1

BEACH BOOT CAMP H

M

HTRAINING GUIDE

WORkOUT 1

ToTAl BodyBlAsTThe exercises:

1, 2, 3, 4, and 5

Perorm the exercis-es in the order shown

as a circuit. For each

exercise, do as many

repetitions as you can

in 50 seconds, then

rest or 10 seconds

beore moving on to

the next exercise.

(For the single-arm

exercise, switch arms

at the 25-second

mark.) I you want,

you can swap in exer-cise 6 or exercise 2.

WORkOUT 2

CArry-CArdioChAllEnGEThe exercises:

1, 4, and 6

This routine consistso 4 rounds. Perorm

each round or 60

seconds, and rest

15 seconds between

rounds.

Round 1: Exercise 4

(hold the weight in

your let hand)

Round 2: Exercise 1

Round 3: Exercise 4

(hold the weight in

your right hand)

Round 4: Exercise 6

WORkOUT 3

Two-MovEMAyhEMThe exercises:

1 and 2

Alternate betweenexercises 1 and 2.

Use the heaviest

weight that you can

lit 10 times. (For

example, i you can

complete 12 reps,

you need to go heavi-

er.) Perorm 6 reps

o each. Thats one

round. Do as many

rounds as you can

in 5 minutes, resting

as needed. Once youcan do more than 5

rounds in 5 minutes,

increase the weight

by 2 to 5 pounds on

exercise 1, and try

exercise 2 with your

eet closer together

or with one oot

raised o the foor.

WORkOUT 4

CAloriE-CrushinGCoMPlExThe exercises:

1, 2, and 5Do these three exer-

cises as a circuit, per-

orming them in this

order: 2, 1, 5. For each

exercise, do as many

repetitions as you can

in 40 seconds, then

immediately move on

to the next exercise.

Ater youve done all

three exercises once,

rest or 30 seconds

and repeat the circuit

one time.

WORkOUT 5

lunGs AndlEGsThe exercises:

4 and 5

Spend 60 seconds oneach round, resting

15 seconds between

them.

Round 1 (Lungs): Set

two cones 25 yards

apart. Run rom one

to the other and back

Repeat.

Round 2 (Legs): Exer-

cise 5

Round 3 (Lungs): Per-

orm a lateral shufebetween cones that

are 25 yards apart.

Round 4 (Legs): Do

exercise 4 as a walk-

ing lunge

HOW TO USE

THESE WORkOUTS

Fitness expert B.J. Gaddour, C.S.C.S., the owner o StreamFit.com has designed a Chinese menu o meta-

bolic routines or you to choose rom, so you can create your own personal hell. Try one, or try them

all. Note: Unless otherwise instructed, start by using 20- to 25-pound dumbbells or each exercise.

Aug. 18 19, 2012Long Beach, NY

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BEACH

BOOT CAMP

5 MinuTEsin hEllGeT ready for The beach in no

Time. Try one of These meTabolic

rouTines or Try Them all.

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Stand in a staggered stance, your right foot in front of

your left. Hold a dumbbell in your right hand at shoulder

level with your elbow bent. Drop into a lunge, lowering

your body until your right knee is bent 90 degrees [A].

Pause, and then simultaneously stand up and pivot 180

degrees as you press the weight above your head [B].

Reverse the move and repeat. Switch arms and legs half-

way through your set, and pivot in the opposite direction.

Make it easier Instead of going into a full lunge, bend

your hips and knees only until youre in an athletic,

ready to go stance. Still too hard? Simply perform

a single-arm shoulder press without the pivot.

3Dumbbell Shot-Put PreSS

A

Dumbbell overheaD

Shuffle Swing

Hold a dumbbell vertically, clasping your hands around

it as you would a baseball bat. Position your feet beyond shoulder

width, your knees slightly bent. Without rounding your lower back,

push your hips back as you swing the dumbbell between your legs

[A]. Then reverse direction by thrusting your hips forward and swing-

ing it over your head. As you swing it up, step your left foot closer to

your right foot so your legs are together [B]. Once the weight is over-

head, pause for a count, and then step your left foot back to the

starting position as you swing the weight between your legs again.

Thats 1 rep. On your next rep, step in and out with your right foot.

Continue to alternate back and forth.

Make it easier Eliminate the shuffle step or

simply swing the weight to chest level instead of

overhead.

Make it harder Increase the load or speed up

the movement.

1

A B

Grab a pair of dumbbells and assume a pushup position [A].

Without rounding your lower back, push your hips back until

your knees are bent 90 degrees and your head is behind the

dumbbells [B]. Pause for a count, and then explosively pull your

body forward to the down portion of a pushup as you straighten

your hips and knees. (Keep your elbows tucked tightly to your

sides.) Return to the starting position and repeat.

Make it easier Dont lower yourself all the way to the down

position of the pushup.

Make it harderIncrease the speed of the movement or do the

exercise while holding one foot off the floor.

2Dumbbell blaSt-off PuShuP

A

B

B

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Assume a pushup position while holding a pair

of dumbbells on the floor, your palms facing

each other. Bend your knees so you look like

youre in a bear-crawl position (and so you can

adequately use your legs to drive the hops to

come) [A]. Explosively kick your feet into the air

[B] as you hop to your left side [C]. Repeat the

move in the opposite direction, bucking withenough force to carry your body all the way to

your right side. Continue hopping back and

forth, keeping your hips and shoulders square

throughout the exercise. The key is to ade-

quately load your shoulders to allow a smooth

transfer from side to side.

Make it easier Decrease the height and dis-

tance of your hops and include a middle, inter-

mediary hop. Still too difficult? Pause betweenhops, or make them slower and smaller.

6

5

Dumbbell bucking hoP

three-way goblet Squat

Grab one end of a dumbbell with both hands and

hold it vertically in front of your chest, feet

slightly beyond shoulder width [A]. Keep your

back naturally arched as you push your hips

back, bend your knees, and lower your body until

your thighs are parallel to the floor [B]. Pause

for a count, and then push yourself up to stand-

ing as you pivot your feet to the right [C]. Youre

now in a staggered stance. Keeping your torso

upright, lower your body until your front knee is

bent 90 degrees [D]. Push yourself back to

standing as you pivot your feet so you return to

the starting position. Repeat the entire move-

ment, this time pivoting to your left. Alternate

back and forth.

Make it easier Eliminate the pivoting action

and just perform a goblet squat, or use a lighter

weight.

Make it harder Increase the load.

A

A

B C

C

d

B

Holding a dumbbell in one hand, let

both arms hang naturally at your

sides [A]. Pull your shoulders down

and back and keep your torso

upright. Now walk forward and

backward [B]. (You can mix it up.)

Shift the weight to your opposite

hand halfway through the exercise.

If you can walk for longer than 60

seconds, use a heavier dumbbell.

Make it easier Decrease the

load.

Make it harder Hold the weight

at shoulder level. For an even

greater challenge, hold it over-

head.

4Single-arm

farmerS walk

A

B

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HHTRAINING GUIDE