A lot of people are curious what we do during Wold Fitness Bootcamp workouts.

I thought it would be cool to share what we did last Friday.  Now, I know it sounds tough-and-a-half, but remember that there are variations on every exercise to make them either easier or harder – whatever you need.

And a session like this will blast your metabolism through the freakin’ roof.  You’ll keep burning calories for about 36 hours afterwards.  So if you did this on Friday morning you’d still be burning extra calories on Saturday afternoon!

So, without further ado….

Warm Up:

Wold Fitness Functional Movement Warm Up (go here to download a follow-along manual: Bootcamp Warmup)

Metabolic/Toning Sequence One:

• Feet Wide Burpees – 60 sec
• Reach Under Side Planks – 30 sec each side

Repeat 3x

Metabolic/Building/Toning Sequence Two:

(Everything 50 seconds on, 10 seconds off)

• Spin Bike, heavy resistance
• Spin Bike, super speed
• Heavy Dumbbell Squats
• Wall Sits, Feet Together
• Jumping Pullups
• Middle Pushup Position Hip-outs

Repeat Sequence 3x

Metabolic Sequence 3:

(Each was 45 seconds on, 15 seconds off)

• Step-Up/Pushup Combo
• Medicine Ball Tornado Slams
• ValSlide Bucket Push
• Side-To-Side Hop Over Cone

Repeat 2x

Toning Sequence 4:

(2 minutes each)

• Warrior Sit Ups
• Outward Hip Circles, Right Leg
• Outward Hip Circles, Left Leg

Cooldown:

• Stretching
• Massage Parade

That’s it!  Workouts change every day, but build on each other to help you keep making progress.

Do you like seeing what kind of workouts we do at the Wold Fitness Bootcamp? Leave me a comment below and tell me what you think!