The phys ed bootcamp workout

The phys ed bootcamp workout is about 40-50 minutes long and burns fat and calories using challenging full body exercises.

Superset exercises 1-3 as warm-up. So go from one to the next without resting then repeat two more times. Take a quick break then superset exercises 4-6 for reps indicated take a 20 second break then repeat two more times. Superset exercises 7-9 for reps indicated then repeat one more time. Rest for 30 seconds then go right into 4 min. of jump rope intervals alternating between 20 sec. on and 10 sec. off. Finally Superset exercises 11-13 for reps indicated then take a 10 sec. break and repeat. Finish up with stretches for time indicated. Top of Form Bottom of Form Custom Search Exercise Bodyweight Squats 
1. Start by placing feet shoulder width apart and holding your arms out in front of you. 
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down. 
3. Remember to keep your knees from going out in front of your toes while squatting. 
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head. 

Phys Ed Bootcamp Tip: Sets Reps Weight/
Resistance 1 10 2 10 3 10 8 Count Body Builders 
Start in a standing position and bend your knees and place your hands on the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.


Phys Ed Bootcamp Tip:
1 8 count bobdybuilder but add 8-10 pushups Sets Reps Weight/
Resistance 1 1 with 8-10 pushups 2 1 with 8-10 pushups 3 1 with 8-10 pushups Standing Balance on Extreme Balance Board 
1. Start by placing both feet on the balance board angled so one edge is on the ground.
2. Once both feet are on the board then proceed to balance the sides so that the board is parallel to the floor.
3. The objective is to maintain balance and keep the board parallel to the floor. 
4. Hold for the desired number of seconds. 

Phys Ed Bootcamp Tip: Sets Reps Weight/
Resistance 1 1@60 seconds 2 1@60 seconds 3 1@60 seconds Lunge Crossover with Med ball 
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest.
3) Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball.
4) Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps.


Phys Ed Bootcamp Tip: Sets Reps Weight/
Resistance 1 10 each side 2 10 each side 3 10 each side Prone Pull Ins on Ball 
Start Position: Roll out on the ball so that your shins are on the ball and you are supported by your hands in a table top position. 
Pull the ball using your feet towards your chest. While doing this bend your elbows in a pushup fashion.
Return to starting position. 

Phys Ed Bootcamp Tip: Sets Reps Weight/
Resistance 1 10 2 10 3 10 Pushup with rotation 
1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head.
2. Proceed to complete this same movement with the other arm. Then return to a normal pushup. 
3. Complete this movement for the desired number of repetitions. 
4. To make this more challenging hold a dumbell in each hand while completing this movement. 

Phys Ed Bootcamp Tip:
5 to each side or 10 total alternating sides. Sets Reps Weight/
Resistance 1 10 total 2 10 total 3 10 total Floor Pull to Split Lunge Position 
1. Reach down and grip the sandbag on each end. Keeping your back flat explode up to a standing position.
2. Pull the sandbag with straight arms up over your head as you stand up. 
3. As you are standing up step back with one leg into a lunged position. 
4. Hold this position until controlled. Return to the starting position and repeat for desired repetitions. Then switch and repeat with the other leg. 

Phys Ed Bootcamp Tip:
Be sure to reach down all the way down to the floor and really sit into it. Be careful not to let the bag go back behind the head and shoulders as you pull back. Sets Reps Weight/
Resistance 1 10 2 10 Bentover Band Row 
1. Start by standing on the band with both feet and grabbing each end with your hands.
2. Bend forward to about a 45 degree angle keeping your back flat. 
3. Row the bands up towards your waist and let your elbows point towards the ceiling. 
4. Return to the starting position and repeat. 

Phys Ed Bootcamp Tip:
Use a wider stance and criss cross the cables for more resistance. Sets Reps Weight/
Resistance 1 10 2 10 Mountain Climbers 
1. Start by getting on your hands and feet in a prone position. 
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 
3. Repeat this movement for the required number of seconds. 

Phys Ed Bootcamp Tip:
Use sliding discs If you're advanced and want to make it more cardiovascular. Sets Reps Weight/
Resistance 1 20 2 20 Jump Rope (alternating foot) 
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet. 
Continue jumping up and down alternating your feet touching the ground as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.


Phys Ed Bootcamp Tip:
4 minutes of 20 seconds on 10 seconds off. 8 rounds total of tabata protocol intervals. Sets Reps Weight/
Resistance Lumbar Roll 
1. Lie on your back with your legs in thighs perpendicular to the floor and your knees bent.
2. Keeping your shoulders on the ground slowly rotate your legs to the right until they touch the floor.
3. In a controlling manner bring your legs back up to the starting position. 
4. Repeat with the other side. 

Phys Ed Bootcamp Tip: Sets Reps Weight/
Resistance 1 20 2 20 Supine Double Leg Raise 
1. Start by lying on your back and a slight bend in your knees.
2. Raise your legs to a perpendicular position to the floor. This is your starting position.
3. Slowly lower your legs until you are no longer able to keep your abs tight and your low back on the floor. 
4. Raise your legs back up to the starting position and repeat. 
5. Only lower your legs as far as your abs have enough strength for. 

Phys Ed Bootcamp Tip: Sets Reps Weight/
Resistance 1 20 2 20 Belly Blaster 
1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes. 
2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count.
3. Return to the starting and repeat for the prescribed number of repetitions. 

Phys Ed Bootcamp Tip: Sets Reps Weight/
Resistance 1 20 2 20 Wide Leg Upward Dog 
1. Begin by lying on the stomach on the floor. Place the hands behind the shoulders and bring the legs out to the side slightly wider than hip-width. 
2. Relax the buttocks and the legs. Inhale and push evenly down through the hands and lift the chest up towards the sky, gently arching the spine. Roll the shoulders back and down and away from the ears, look up towards the sky. 
3. Do not allow the lower back to collapse down towards the floor. Stay connected to the core musculature by pulling the navel in towards the spine and lifting the pelvic floor muscles. 
4. Keep the fingers and thumbs spread evenly pushing down through all four corners of the palms. Relax the buttocks and the legs. Lift the thighs and chins off the floor pushing down evenly through hands and through the tops of the feet. 
5. Do not allow the lower back to collapse and keep connected to the core. Stay here for 5 to 10 deep breaths.


Phys Ed Bootcamp Tip:
hold 60 seconds Sets Reps Weight/
Resistance Downward Facing Dog 
1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another. 
2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands. 
3. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles. 
4. Maintain in this pose for 5 to 10 deep breaths.


Phys Ed Bootcamp Tip:
hold 60 seconds Sets Reps Weight/
Resistance Single Leg Standing Straddle 
1. Start by standing with your feet spread as far apart as possible. 
2. Lean forward toward one leg and try to reach your foot or until a comfortable stretch is felt in your low back and hamstring.
3. Hold for the prescribed time and then repeat with the other leg. 

Phys Ed Bootcamp Tip:
hold 60 seconds each side Sets Reps Weight/
Resistance Seated lateral stretch with bar 
1. Sit on the ground with one leg extended in front of you and the other leg bent so that your foot is on the inside of the other thigh.
2. Holding toning bar overhead bend laterally to the extended legs side. 
3. Hold for the prescribed number of repetitions and then repeat to the other side. 

Phys Ed Bootcamp Tip:
hold 60 seconds each side Sets Reps Weight/
Resistance