Innovative Results Boot Camp 3 Month Workout – Intermediate

30s on 1m off(3x)

30s on 45s off(3x)

F-one leg db squat/curl/press

P-wide push-up with one arm on med ball

P-Bent-over db Row

L-Squat jumps

C-Crunch, Seated Rotators

U-One leg x-ray Sticky-hands

L-high-knees with sticky feet

F-one-leg deadlift/row/raise

P-db shoulder press

P-upright db row

L-db deadlifts

C-chest raises, sit-ups

U-hands steps on med ball

L-butt-kickers with sticky feet

F-db lateral circle lifts with jump

P-close push-ups with one arm on med ball

P-single arm db row

L-straight leg lateral kicks with sticky feet

C-seated rotators, and flutter kicks

U-single arm dice drill

L-side shuffle with sticky feet

30s on 30s off

45s on 30s off

1m on 30s off

F-squat/throw/side bends

P-diamond push-ups on med ball

P-curl/reverse fly

L-single leg bench squats

C-planks on med ball

U-side hand steps

L-karaoke with 360

F-db squat/curl/press with sticky feet

P-arnold press

P-bent-over belly rows

L-straight arm one leg goodmornings

C-flutter kicks, med ball crunches

U-sticky hand z’s

L-skipping with med ball

F-lunge/curl/press

P-lying db ext and chest fly

P-sticky one leg rows

L-jump twists with med ball

C-upper body circles with med ball

U-med ball tosses

L-broad jumps with med ball

1m on 25s off

1m on 20s off

1m on 15s off

F-power clean/press

P-uneven push-ups with other arm on med ball

P-one armed bent over rows

L-jump squats with med ball

C-db multi bends

U-dbl arm dice drill with sticky hands

L-sprints

F-burpies with db

P-inclined push-ups with one arm on med ball

P-one leg one-armed upright rows

L-lunge hops

C-v-ups with med ball

U-db under-leg crosses with sticky feet

L-jump rope

F-db clean/jerk

P-db standing front press and shoulder press

P-upright to bent-over row

L-front kick, side kick with sticky feet

C-crunch & rotate

U-sticky hand iron crosses

L-sticky feet iron cross and x-ray

30s on 30s off

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F-squat/throw/side bends

P-diamond push-ups on med ball

P-curl/reverse fly

L-single leg bench squats

C-planks on med ball

U-side hand steps

L-karaoke with 360

F-db squat/curl/press with sticky feet

P-arnold press

P-bent-over belly rows

L-straight arm one leg goodmornings

C-flutter kicks, med ball crunches

U-sticky hand z’s

L-skipping with med ball

F-lunge/curl/press

P-lying db ext and chest fly

P-sticky one leg rows

L-jump twists with med ball

C-upper body circles with med ball

U-med ball tosses

L-broad jumps with med ball

30s on 30s off

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45s on 45s off

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1m on 1m off

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F-character builders

P-power push-ups

P-pull-ups

L-jump squats with med ball

C-med ball sit-up and rotation

U-dbl hand dice drills

L-sticky feet x-ray, iron cross

F-burpies with jump

P-med ball push-ups with hop to wide power push-ups

P-heavy bent-over db rows

L-step-up with high knee with med ball

C-olympics and reverse olympics

U-sticky hand bow draws

L-sticky feet iron cross, x-ray

F-db push-up rows with donkey kicks with sticky feet

P-one armed push-ups

P-heavy upright rows

L-lunge hops with med ball

C-Iron crunches

U-push and pull

L-sprints and jump rope