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X Training Bootcamp Workouts

Below are the workouts from my X Training Bootcamp. If you have suggestions for improving the clarity of instruction, let me know.

Enjoy!

 

All Body Weight #1

Suggested # of rounds: 1 – 3

Suggested themes: normal pace; fast-but -safe pace; slow pace (2 – 4 counts per movement)

NOTES:

  • right + left = 1 rep, noted as “R+L=1”

 

Exercise/reps                             Option #1                          Option #2                    Option #3

20 Jump jack sumo squats no jump
15 pushups perform on knees perform on toes 2-cts down/up OR clap
10 rock to stand (start on back) rock to V-sit add jump when stand
15 wall tricep press perform from plank on knees perform from plank on toes
15 squat burpees
15 arm/leg lowers (perform on back) keep 1 foot on floor
10 ski jumps (lunge jumps)   R+L=1  alternating back lunges
15 mountain climber    R+L=1 tap foot side-to-side
1 min. plank on knees on toes on toes with 1 leg lifted to side
15 super mans (on belly)
20 bicycles (on back)R+L=1

 

All BOSU #1

Timing: 1 min. per exercise followed by rest as needed

Suggested # of rounds: 1 – 2

NOTES:

  • A BOSU weighs about 18 lbs. If that’s too heavy for you to hold, use 2 free weights to meet the desired poundage.
  • All exercises that stipulate standing on the BOSU can be performed standing on the floor.
  • right + left = 1 rep, noted as “R+L=1”

 

Exercise/reps                             Option #1             Option #2             Option #3

squats
hold B:run forward/back add front-back lunges
in plank: mountain climbers add a push-up
lateral lunges over over B touch B when performing each lunge
hold B: run forward/back while performing overhead press walk
sit-down-get up (sit on B then stand) squat only add jump when standing
sit on B:tucks keep both feet on floor and perform crunches from V-sit position keep 1 foot on floor
running in place on top of B run in place on floor slowly turn as run
B burpees leave B on the floor pick up B add push-up in plank position
hold B: alt tick-tocks (lean body right, then left, lifting 1 foot off floor each time) push B side-side hold B at chest hold B overhead,hop from foot to foot
over-the-top push-ups remain on knees with hands on B add clap push-up with both hands on B
jump sticks squat or jump on floor double-foot jump atop B and stick landing
hold B: lift-lowers while standing, lift and lower B add walk forward and back jump forward and back
in plank, hands on B: squat jumps flex and straighten knees squat jump legs add torso twist
on belly atop B: supermans swim arms and legs

 

1 Heavy Weight #1

Timing: 1 min. per exercise followed by rest as needed

Suggested # of rounds: 1 – 2

NOTES:

  • for this routine, a heavy weight is defined as 2 – 3 lbs more than you’d normally use
  • right + left = 1 rep noted as “R+L=1”
  • per side = PS

 

Exercise/reps                             Option #1                    Option #2      Option #3

15 Squat clean-and-press (PS) add jump
15 woodchopper (PS) add lung/jump
10 side plank clean-and-press (PS) perform plank on knees, no weight
15 double-hand front step squat add forward jump with step back
20 tricep press alternating lunge stand in place add a lunge jump
20 push-up back row perform push-up on knees with no weight
1 min. fast run weight overhead
15 double-hand circle sumo squats (R + L = 1) add a jump

add a front delt lift

10 1-leg deadlift with front lift (PS) keep both feet on floor add 1-leg hop
20 supine chest press oblique twist

(R + L = 1)

keep feet on floor
10 alt. lateral delt lifts

(R + L = 1)

stand in stationary lunge
15 V-sit Russian twist

(R + L = 1)

keep feet on floor keep weight at chest extend weight out
15 Reverse fly squat (R + L = 1) add lateral jump
15 baseball bat swings (PS) add jump and/or ½ turn
bicycles (R + L = 1) no weight hold weight at chest

 

Weight Bar #1

Timing: 1 min. per exercise followed by rest as needed

Suggested # of rounds: 2

NOTES:

  • for this routine, a heavy weight is defined as 2 – 3 lbs more than you’d normally use
  • right + left = 1 rep noted as “R+L=1”

 

 

Exercise/reps                             Option #1             Option #2             Option #3

run forward backward with bar in R hand walk, use hand wt
run forward backward with bar in L hand walk, use hand wt
run forward backward with bar overhead in both hands hold bar at shoulders or hips
step squat forward then backward with front shoulder lift, bar in both hands jump forward/back
alt forward and backward lunges with front shoulder press, bar in both hands  remain stationary
side-side squats with bicep curls side step, no squat jump side-side squats
side skip with alt. side shoulder press (transfer bar from hand to hand) side step lateral jumps
alt forward and backward double-foot jump with clean-and-press step forward hop squat
alt forward and backward lunges with lunges with torso rotation bar at hips bar at chest bar extended from chest
side-moving tick-tock bar at chest bar overhead
on mat on back: arm/leg lowers with bar in hands

(lat pullovers)

keep 1 foot on floor, no wt
on mat on back: rock to a stand with bar in both hands rock to a V-sit, no bar rock to V-sit with bar
on mat on back: alt chest press oblique twist feet on floor, no bar legs in tabletop legs extended on diagonal

 

 

 

 

Weights and Bench

Timing: 1 min. per exercise followed by rest as needed

Suggested # of rounds: 1 – 2

NOTES:

  • the workout involves 5 ways of using the bench that then repeat for 3 rounds
  • set up bench with narrow end to front of room (vertical)
  • right + left = 1 rep noted as “R+L=1”

 

Exercise/reps                             Option #1             Option #2             Option #3

Round 1: Warmup

Position 1: Start standing on floor at narrow end of bench

step up/down on bench

 hop up/down
Position 2: Start standing atop bench facing forward

side-side lunges

fast pace
Position 3: Start standing atop bench at narrow end

alt back lunges

fast ski jumps
Position 4: Start standing on floor on left side at narrow end of bench

A step

(step both feet stop and at the front of bench, step both feet to the floor beside other end of bench)

fast hops
Position 5: Start standing on floor facing broad side of bench:

V step

(on floor behind bench, step atop bench with feet wide, step back to floor with feet together)

fast pace
Round 2: Holding Wts

R+L=1

Position 1: Start standing on floor at narrow end of bench

step up/down on bench

 hop up/down
Position 2: Start standing atop bench facing forward

alt split squats

(step 1 foot from bench to floor and squat, step back atop bench, step other foot to other side of bench)

skip squat (add a hop)
Position 3: Start standing atop bench at narrow end

alt back lunges

Position 4: Start standing on floor on left side at narrow end of bench

1 min. A step

Position 5: Start standing on floor facing broad side of bench

alt V step

Round 3: Wts With Arm Movement

Position 1: Start standing on floor at narrow end of bench

step up/down with lateral delt lift

(raise arms side-side to shoulder level)

alternate arms hop on/off bench
Position 2: Start standing atop bench facing forward

alt split squats with reverse fly

(in squat, separate arms side-side)

alternate arms
Position 3: Start standing atop bench at narrow end

alt back lunge with overhead press

alternate arms  hop on/off bench
Position 4: Start standing on floor on left side at narrow end of bench

A steps with front delt lift

(raise arms forward to shoulder level)

alternate arms
Position 5: Start standing on floor facing broad side of bench

V steps with bicep curls

alternate arms  hop on/off bench
Round 3: No Weights
Position 1: Start standing on floor at narrow end of bench

double-foot jumps

step up/down into deep squat hold weights
Position 2: Start standing atop bench facing forward

side-side jumps

(stand beside bench, jump sideways atop bench, jump off to other side)

 

step up/down into deep squat hold weights
Position 3: Start standing atop bench at narrow end

alt ski jumps

(start with 1 foot atop bench, jump change feet)

Position 4: Start standing on floor on left side at narrow end of bench

A jumps

(standing on L, jump atop and to front of bench, jump back and to R side of bench)

Position 5: Start standing on floor facing broad side of bench

V jumps

step up/down into deep squat hold weights

 

 

 

 

 

 

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