Your Closest Fit Body Boot Camp
Posted by Fit Body Boot Camp
September 22, 2017 • 3 min read
Don’t you want shoulders that SCREAM sexy?
Today’s workout will get you on track for just that!
We’ve got curls, planks, “I” raises, “L” raises, and burpees, all designed to tone your shoulders to perfection. There’s also one piece of equipment we’ll be using today that really brings the burn to your shoulders…battle ropes!
Battle ropes are these long ropes that you can slam, shake, and even whip. The ropes aren’t light, so you’ll need your shoulders to get them off the ground and moving.
There will also be a few resistance band and dumbbell exercises to add even more kick to this workout!
Let’s hop into this one! Can’t you feel those new shoulder muscles already?
Warm Up
March in Place
March in Place + Arm Circles Forward
March in Place + Arm Circles Backward
Jumping Jacks
Time: 2 minutes
Repeat: 2x
Transition Time: 30 seconds
Time at End of Warm Up: 2:30
Suspension Station
Primary Movement – Front Raise (“I” Raise)
Secondary Movement – Narrow Push Ups Squat
Time: 2 minutes, 30 seconds
Repeat: 3x
Transition Time: 30 seconds
Time at End of Station: 5:30
Rope Station
Primary Movement – Alternating Ripples on Knees
Secondary Movement – Dynamic Plank (Elbow -> Hand)
Time: 2 minutes, 30 seconds
Repeat: 3x
Transition Time: 30 seconds
Time at End of Station: 8:30
Freestyle Workout
Curl + Press
Reverse Plank + Alternating Toe Taps
“L” Raises
Burpees
Time: 3 minutes
Repeat: 3x
Transition Time: 30 seconds
Time at End of Workout: 12:00
Group Training
Plank Hip Twisters (Hip Drop to the Side)
Alternating Jackknife Sit Ups
Time: 3 minutes
Repeat: 3x
Transition Time: 30 seconds
Time at End of Workout: 15:30
Note: If you don’t have battle ropes, you can just do the “Dynamic Plank” exercise for that station.
Note: If you don’t have resistance bands, you can use dumbbells instead, but resistance bands are preferred. You can also focus on other exercises that don’t require resistance bands, such as the “Curl + Press”.
Note: If you don’t have dumbbells, try lifting two items of equal weight that you won’t lose your grip of.
