Workout 3 & Squat Tutorial

It’s OK to do assisted squats holding a chair or something in the beginning if you are not able to do squats with good form and ROM. After a couple weeks you will be ready. Click below to watch my Squat Tutorial and master your squat technique:

Kickbutt Workout Week 3- Time to take it up a notch with 3 rounds per combo!

Just do your best.

Continue this workout routine 3 times per week (this should be 3 workouts of around 1 hour).

Warmup Exercises Stay The Same:

First warmup the body with these tremendous dynamic body swings and stretches for 1 round of 10-20 repetitions of each exercise

 1. Body Swings

 2. Elbow Touch Body Swings

 3. Arm Swing Rotation

4. Airplane Kicks

5. Wrist Release

The Protocol for this workout like many of my workouts will be

combos of 4 exercises performed for 2-3 rounds.

The number of repetitions will vary for each exercise and is

important to follow so please review and study each workout carefully before starting. You will find video links for all exercises in the Download. Here is an outline of the workout…

The Workout: 

2-3 rounds of each combo without resting until completed. Rest 2 minutes after finishing each combo.

  1. 3 Way Squats-12 reps
  2. 1 Leg Glute Lift-10+10 reps, left and right
  3. Beast Drive-10-reps
  4. Rear Lunge elbow to knee-10+10reps, left and right

Rest 2 minutes….

  1. Hand Release Pushups-10 reps
  2. Hammer Bicep Curls-20 reps
  3. 1 Leg Tricep Kickbacks-10+10, left and right
  4. Boxer Dumbbell Jabs-12 reps

Rest 2 minutes….

  1. Squat Kicks-20 reps
  2. 1 Leg Bent Over Row-10+10 reps, left and right (Stay on 2 legs for first week for 20 reps)
  3. Glute Thrusters-20 reps
  4. Glute Bridge Chest Fly-20 reps

Rest 2 minutes….

  1. Army Reaction-10 reps, ground to standing is 1 rep
  2. Squat Pulse-Press-20 reps
  3. Bear Crawl-5 laps of 5 meters
  4. Hammer Lunge-20 reps

Rest 2 minutes….

Plank Series:

  1. Elbow Plank Side Touch-20 reps
  2. Elbow Plank Walk-20 reps
  3. Side Plank Reach-10+10 reps, left and right

Floor Stretching Series

IF YOU HAVE NOT ALREADY,

SIGN UP HERE FOR MY TRAINING LESSONS BY EMAIL:

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 Please check your inbox, you will need to confirm your email address to take the course.

SIGN UP FOR MY KICKBUTT BOOTCAMP IN FACEBOOK MESSENGER:

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Lesson 1- The Truth

How does my Kickbutt Bootcamp Work?

You have received the Kickbutt Bootcamp Workout and you will also receive 7 Lessons with Challenges and Action Steps starting with this one. You will also want to join my Fitness Motivation Facebook Group to stay connected and have questions answered.

Is it necessary to complete all the lessons?

If you only do the workouts you will get good results but if you follow all the actions in my lessons I can guarantee you will transform your body and your mind. Just do your best. This free program all by itself can get you amazing results.

Can I do these workouts without a gym?

Yes, absolutely but you will need some 5 or 10 pound dumbbells and a yoga mat. A pretty small investment compared to a health club membership.

Click on the button below to know the truth and start your  Kickbutt Bootcamp Workout:

The Truth

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This group is for my personal training clients and friends and I will answer questions about any of my training programs, fitness, exercise and nutrition.

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