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

printed 04/14/15 10:35AM

# 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 3

Perform each exercise in a circuit for 1 minute each, resting for60 seconds at the end of the circuit.Perform 2 full circuits.

Jump Rope

Car

dio

Sets Reps Weight Notes

1

2

3

4

5

6

• Stand upright holding thehandles with your arms byyour sides and the ropebehind you.1 - Swing your arms straightback and up overhead, thendown in front in a big circle.• As the rope comes down infront, jump to allow it to clearyour feet.

Squat

Legs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Stand upright holdingdumbbells by your sides withyour feet flat, shoulder-widthapart.2 - Lower your body towardthe floor, sending your hipsback and down and bendingyour knees.3 - Push through your heels toreturn to the start position.• Keep your back flat andhead up throughout themovement.Equipment Sub: Plates,Kettlebells

Close Grip Floor Press

Che

st

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Lie on the floor holdingdumbbells at shoulder levelwith your elbows bent andyour palms facing in.2 - Press the dumbbellsstraight up over your chest,keeping your palms facing in.• Lower the dumbbells back toshoulder level and repeat.Equipment Sub: Kettlebells

Curl & Press

Sho

ulde

rs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Stand holding dumbbellswith your arms straight byyour sides.2 - Raise the dumbbells up toshoulder height, bending atthe elbows.3 - Press the dumbbellsoverhead, extending yourarms fully.• Lower the dumbbells back tothe start position.

Alternating V-Up

Abs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Lie on your back with yourlegs straight and your armsstretched out overhead.2 - Raise one leg straight upwhile also lifting your upperbody off the floor and reachyour opposite hand towardsyour foot, keeping both yourarm and leg straight.• Lower both and repeat usingthe opposite arm and leg.• Perform one rep on oneside, then switch to the otherside. Alternate sides with eachrep.

Jump Rope

Car

dio

Sets Reps Weight Notes

1

2

3

4

5

6

• Stand upright holding thehandles with your arms byyour sides and the ropebehind you.1 - Swing your arms straightback and up overhead, thendown in front in a big circle.• As the rope comes down infront, jump to allow it to clearyour feet.

Anterior Lateral Step Up

Legs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Stand to the side of abench with one foot on thebench slightly in front holdingdumbbells by your sides.2 - Push down on top foot,stepping up and laterally ontothe bench.• Step down and back with theoutside foot, keeping the otheron the bench.• Complete all reps on oneside before switching to theother side.Equipment Sub: Barbell,Plates

Push Up to T

Che

st

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Support your body on yourtoes and your hands holdingdumbbells on the floor, elbowsbent and your chest nearlytouching the floor.2 - Push up to a straight armposition.3 - Raise one dumbbell to theceiling while rotating yourbody to the same side andlook up at your hand.• Lower your body back to thestart position and repeat.• Perform one rep on oneside, then switch to the otherside. Alternate sides with eachrep. 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 10:35AM

# 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 3

Bent Over Row

Bac

k

Sets Reps Weight Notes

1

2

3

4

5

6

1- Holding a dumbbell in onehand with your arm straight,place the opposite knee andhand on a bench, keepingyour back flat.2 - Lift the dumbbell up to theside of your chest, bending atyour elbow.• Lower the dumbbell back toa straight arm position,keeping your back flatthroughout.• Complete all reps on oneside before switching to theother side.Equipment Sub: Kettlebell,Plate

Side Bend

Abs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Stand upright holding onedumbbell to one side, bendover to that side.2 - Bend to the opposite side,moving through yourmidsection.• Complete all reps on oneside before switching to theother side.Equipment Sub: Plate

Jump Rope

Car

dio

Sets Reps Weight Notes

1

2

3

4

5

6

• Stand upright holding thehandles with your arms byyour sides and the ropebehind you.1 - Swing your arms straightback and up overhead, thendown in front in a big circle.• As the rope comes down infront, jump to allow it to clearyour feet.

Side Lunge

Legs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Stand upright holding thedumbbells by your sides withyour arms straight.2 - Step laterally to one side,lowering your body down andleaning your torso slightlyforward with your weight onthe outside leg.• Keep your trailing legstraight.3 - Push off your outside footto return to the start position.• Complete all reps on oneside before switching to theother side.Equipment Sub: Plates,Kettlebells

Push Press

Sho

ulde

rs

Sets Reps Weight Notes

1

2

3

4

5

6

• Stand upright holdingdumbbells at shoulder heightwith your elbows bent andpalms forward.1 - Bend your hips and kneesslightly.2 - Quickly thrust thedumbbells overhead,extending your arms and legs.• Keep your back flatthroughout the movement.Equipment Sub: Barbell

Moving Push Up

Che

stSets Reps Weight Notes

1

2

3

4

5

6

1 - Support your body on yourtoes and hands with yourelbows bent and your chestnearly touching the floor.2 - Push up to a straight armposition.3 - Move your hands about 12inches to one side.4 - Lower your chest back tothe floor.• Repeat, moving to the otherside.

Feet Up Crunch

Abs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Lie on your back with yourknees bent and feet raised,holding a dumbbell up overyour chest with your armsstraight.2 - Lift your head andshoulders off the floor,keeping your feet raised andarms straight.• Lower your head andshoulders and repeat.Equipment Sub: Plate, MedBall

Page 2 of 2