This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html.

printed 04/14/15 10:41AM

# MikeFitCoach

My Respire Fitness Workout

© 2015 PumpOne, LLC Notice: This PDF was created and prepared by # MikeFitCoach and sent by them to you. While the copyright to some or all of the works ofauthorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted tomake copies, reproduce or electronically post this PDF.

Bootcamp : Workout 4

For each exercise, perform 3 sets of 12 repetitions, resting 60seconds between sets.Use a challenging weight that allows you to complete all reps. Ifthe weight is too easy, slightly increase it. If its too hard, slightlydecrease it.

Box Jump

Legs

Sets Reps Weight Notes

1 12

2 12

3 12

4

5

6

• Stand upright facing a box orstep with your arms by yoursides.1 - Dip at the hips and kneesinto a semi-squat and jumponto the box, driving up withyour legs and arms.2 - Land on the box with bothfeet and dip at the hips andknees to absorb the impact.• Step off the box and repeat.

Push Press

Sho

ulde

rs

Sets Reps Weight Notes

1 12

2 12

3 12

4

5

6

1 - Stand upright holding thebarbell in front at shoulderheight with your handsshoulder-width apart, elbowsbent and your palms facingforward.2 - Bend your hips and kneesslightly and then quickly thrustthe barbell overhead,extending your arms and legsfully.• Keep your back flatthroughout the movement.Equipment Sub: DumbbellsStep Up

Legs

Sets Reps Weight Notes

1 12

2 12

3 12

4

5

6

1 - Stand upright with one footon a bench, holding thedumbbells by your sides withyour arms straight.2 - Step up onto the bench,pushing down on your frontfoot.• Step down off the benchonto the back foot and repeat.• Complete all reps on oneside before switching to theother side.Equipment Sub: Plates,Kettlebells

Pull Up

Bac

k

Sets Reps Weight Notes

1 12

2 12

3 12

4

5

6

1 - Hang from a bar overheadusing a wide overhand grip.2 - Pull your body up, bendingat the elbows until your chinreaches over the bar.• Lower back down to whereyour arms are fully extended.

Swing

Ful

l Bod

ySets Reps Weight Notes

1 12

2 12

3 12

4

5

6

1 - Squat holding a dumbbellin both hands between yourlegs with your arms straight.2 - Thrust your hips forward,swinging the dumbbell out andup overhead with your armsstraight.• Guide the dumbbell backdown along the same pathand repeat.Equipment Sub: Plate,Kettlebell

Burpee

Car

dio

Sets Reps Weight Notes

1 12

2 12

3 12

4

5

6

1 - Start in the top of a pushup position.2 - Jump your feet in, bringingyour knees to your chest whilekeeping your hands on thefloor.3 - Come to an uprightposition and jump into the air,raising your arms overhead.4,5 - Return to the midposition and then jump yourfeet back out to a straightposition.

Hanging Knee Raise

Abs

Sets Reps Weight Notes

1 12

2 12

3 12

4

5

6

1 - Hang from a secure baroverhead with your arms andlegs straight.2 - Raise your knees towardyour chest, bending at yourhips and knees.• Lower your legs and repeat,keeping your arms straight.

Goblet Squat

Legs

Sets Reps Weight Notes

1 12

2 12

3 12

4

5

6

1 - Stand upright holding onedumbbell in both hands atchest height with your feet flat,shoulder-width apart.2 - Lower your body towardthe floor, sending your hipsback and down and bendingyour knees.3 - Push through your heels toreturn to the start position,keeping your back flat andhead up throughout themovement.Equipment Sub: Plate,Kettlebell

Page 1 of 2

This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html.

printed 04/14/15 10:41AM

# MikeFitCoach

My Respire Fitness Workout

© 2015 PumpOne, LLC Notice: This PDF was created and prepared by # MikeFitCoach and sent by them to you. While the copyright to some or all of the works ofauthorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted tomake copies, reproduce or electronically post this PDF.

Bootcamp : Workout 4

Dip

Tric

eps

Sets Reps Weight Notes

1 12

2 12

3 12

4

5

6

1 - Support your bodybetween dip bars with yourarms straight and feet off thefloor.2 - Lower your body towardthe floor, bending at theelbows.3 - Push back up to a straightarm position.

Squat Toss

Legs

Sets Reps Weight Notes

1 12

2 12

3 12

4

5

6

1 - Start in a squat positionholding the ball at your upperchest, just below your chin.2 - Pushing off your feet,extend your legs and armsand throw the ball upoverhead.3 - Catch and absorb the ball,lowering yourself into a squatand repeat the throw.

Back Extension

Low

er B

ack

Sets Reps Weight Notes

1 12

2 12

3 12

4

5

6

1 - Lie face down with yourchest on the ball, your handsat the sides of your head andyour legs straight out behind.2 - Raise your chest up off theball coming to an uprightposition.• Do not to bounce up anddown on the ball as you doeach repetition.

V-Up

Abs

Sets Reps Weight Notes

1 12

2 12

3 12

4

5

6

1 - Lie on your back with yourlegs straight and your armsstretched out overhead.2 - Raise your legs straight upwhile also lifting your upperbody off the floor and reachyour hands toward your feet,keeping both your arms andlegs straight.• Slowly lower your upperbody and legs back to thefloor and repeat, keeping thereps smooth.

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