I put together a special memorial day workout taken straight out of my Get Sexy Boot Camps in Milwaukee, WI.

The workout features a Continuous 30’s Circuit Workout using the Continuous 30’s Reggaeton Soundtrack.

It’s a strength-cardio workout, meaning you will alternate between a strength and cardio movement without rest at each station before moving to the next station.

Here it is…

Strength(S)-Cardio(C) Workout

Part I- 10 Minutes

S- Unstable Stationary Lunge Hold (left leg) @ 30 s work
C- Stationary Run @ 30 s work

S- Unstable Stationary Lunge Hold (right leg) @ 30 s work
C- Stationary Run @ 30 s work

Rest for 30 s and repeat

S- Climbing Push-ups @ 30 s work
C- Stationary Run @ 30 s work

S- Climbing Push-ups @ 30 s work
C- Stationary Run @ 30 s work

Part II- 10 Minutes

S- Split Stance DB Row (left arm) @ 30 s work
C- Stationary Run @ 30 s work

S- Split Stance DB Row (right arm) @ 30 s work
C- Stationary Run @ 30 s work

Rest for 30 s and repeat

S- Back Pillar @ 30 s work
C- Stationary Run @ 30 s work

S- Back Pillar @ 30 s work
C- Stationary Run @ 30 s work

View the video below to see a quick highlight reel of the workout in action:

To get the exact track we used in this workout for your bootcamps or your own personal workouts AND get a ton of other cool body weight based core and cardio workouts, please click the link below:

Continuous 30’s Circuit Workouts and Continuous 30’s Reggaeton Soundtrack

Crank it for a long weekend!

BJ

PS- If you are a fitness professional, I hope to see you at Fast Track to Fitness Millions where I will be speaking all about bootcamps.

PPS- There’s also going to be a special Ultimate Saturday Morning Workout sponsored by Workout Muse, Perform Better, Polar, and Prograde Nutrition featuring our new music interval training system for fitness boot camps and group exercise:

BOOT CAMP DYNAMITE!!!

PPPS- If you can’t make Fast Track, don’t worry too much- we’ll be launching Boot Camp Dynamite the following week online… and it will be EXPLOSIVE

Tags: boot camp, bootcamp, camps, dynamite, exercise, fast track to fitness millions, fitness, group, memorial day, perform better, polar, prograde nutrition, training, workout, workout muse

This entry was posted on Friday, May 22nd, 2009 at 7:14 am and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.