Micro Workouts for a Busy Schedule

As usual my weekly workout consisted of 3 Boot camp sessions on Tuesdays, Thursday and Sunday, 3 10K’s during the week and a long run (21 miles) on Saturday. Apart from above workouts, I have been also doing another boot camp called Trainers boot camp, which is a workout routine performed by my trainer (Domingo Acuna) and his colleagues. These workouts are designed by my trainer and are high intensity workouts performed in minimum amount of time. I did 2 sessions of trainers boot camp this week and below are the details. Each session consists of 12-13 exercise routines that are performed thrice and the goal is to complete them in minimal amount of time

Monday (Trainers Boot camp)

• Pull Ups (15)
• Power Clean (10)
• Plate Squats (15)
• Alt Bosu Push Ups (20)
• Knee Tucks (20)
• Wt Static Lunges (15e leg)
• Jump Squats (10)
• Bent Over Rows (20)
• Plate Crunches (20)
• Mountain Climbers (50) 1 Plyo-P/UP every 10
• KB Swings (20)

Wednesday (Trainers Boot camp)

• Speed Ladder Traverse Push-Ups (down, back)
• Bent Over Rows (15)
• Squats (20)
• Pull-Ups (12)
• Reverse Lunge 2 Press (10e leg)
• Hanging Knee Raises (20)
• Bicep Curls/Tricep Ext (15 e)
• Prone Torso Rotations (20)
• Ice Skaters (20)
• Plate Crunches (20)
• Burpee w/MB Throw (10)
• Jumping Jacks (50)