The Adult Phys Ed Bootcamp Workout Uses Timed Supersets to Burn Fat and Build Endurance

Superset exercises 1-4 as warm-up going from one exercise to the next without resting. Take a 20 second break then repeat two more times. Superset exercises 5-7 for time indicated. Take a 20 second break then repeat twice. Superset exercises 8-10 for time indicated and repeat (no break here).

Continue with 4 min. of bike intervals for time indicated. Superset exercises 12-13 for reps indicated. Take a 10 second break and repeat. Finish up with stretches for time indicated.

Exercise
Diagonal Woodchops 1. Starting Position: Stand on both legs and your arms are extended holding the medicine ball up and to your right. 2. Bring medicine ball down in a wood chopping motion towards your left foot. 3. During this motion rotate your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction. Adult Phys Ed Tip: Push the butt back and keep back flat as you reach down.	Sets Reps Weight/ Resistance 1 45 seconds 2 45 seconds
Plank Knee-ins 1. Start by getting on your hands and knees in a push-up position. 2. Keeping your abs tight and your trunk parallel bring one knee in towards your chest. 3. Return the foot back to the starting position and repeat with the other leg. Adult Phys Ed Tip: Can do this with hands on sandbag (easier) or on medicine ball (harder).	Sets Reps Weight/ Resistance 1 45 seconds 2 45 seconds
45 degree Lat Pulldown with bands 1) Secure door strap overhead at top of door. 2) Start position: Position hands overhead and shoulder width apart. Grasp handles with a neutral grip (palms facing each other) and lean trunk forward in alignment with the angle of the tubing from the point of attachment. 3) Pull handles down to approximately ear level, making sure you lead with the elbows and squeeze the shoulder blades together at the end of the pulldown. 4) Return to start position. Adult Phys Ed Tip: Be sure back is almost parallel with floor and sit into the heels.	Sets Reps Weight/ Resistance 1 45 seconds 2 45 seconds
Stair Climbing (double step) 1. Start at the bottom of the stairs and step up two steps at a time. 2. Repeat for the recommended steps or time. Adult Phys Ed Tip: Can also use step up bench, run in place, jump rope, do jumping jacks, or use cardio machine.	Sets Reps Weight/ Resistance 1 60-90 seconds 2 60-90 seconds
Pushups with hands on ball 1) Get on your knees and place hands 6-8 inches apart onto the flexaball. 2) Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line. 3) Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the flexaball. 4) Return to the start position by extending at the elbows and pushing the body up. Adult Phys Ed Tip: Wedge ball into corner for added stability but work up to doing it without support.	Sets Reps Weight/ Resistance 1 40 seconds 2 40 seconds 3 40 seconds
Lateral Step with punch 1. Start by standing on top of the BOSU ball with both feet. 2. Proceed to step to the side and bend your knee into a lunged position. While bending punch with arm on the same side as the lunging leg. 3. Return to the starting position and repeat for the desired repetitions. 4. Repeat with the other leg. Adult Phys Ed Tip: Can also use dyna disc, low bench, or do side to side squats with punch instead.	Sets Reps Weight/ Resistance 1 40 seconds 2 40 seconds 3 40 seconds
DB Deadlift Curl and Press 1. Holding dumbells at your side proceed to squat down into a squat until the dumbells almost touch the ground. 2. Stand up and curl the dumbells to shoulder level. 3. Now press the dumbells up over your head until your arms are extended. 4. Return to the starting position and repeat. Adult Phys Ed Tip:	Sets Reps Weight/ Resistance 1 40 seconds 2 40 seconds 3 40 seconds
Figure 8 Start Position: Hold medicine ball with your arms extended over your right shoulder. In one continuous motion bring the ball down in front of you like you are chopping wood and the ball should end towards your left foot. Stand back up and raise the ball straight up over your left shoulder and now bring the ball down towards your right foot. You will have to bend at your knees to complete this. Return to starting position and repeat. Adult Phys Ed Tip: Use the core to control the movement and slow it down if necesssary.	Sets Reps Weight/ Resistance 1 60 seconds 2 60 seconds
Floor Pull to Power Finish Position 1. Reach down and grip the sandbag on each end. Keeping your back flat explode up to a standing position. 2. Pull the sandbag with straight arms up over your head as you stand up. 3. As you are standing up thrust your hips forward to a full standing position so that the sandbag finishes above your head with arms extended. 4. Hold this position until controlled. Return to the starting position and repeat for desired repetitions. Adult Phys Ed Tip: Can also use dumbbell or medicine ball.	Sets Reps Weight/ Resistance 1 10 2 10
Sandbag Lateral Lunges 1. Start by placing the sandbag on your right shoulder. 2. Proceed to lunge to the right with your right foot. Lunge down until your thigh is parallel with the floor. 3. Return to the starting position and repeat for the desired repetitions. 4. Repeat with the other side. Adult Phys Ed Tip: Can also use dumbbell or medicine ball.	Sets Reps Weight/ Resistance 1 10 2 10
Seated Bike Starting Position: Adjust the seat so that your legs have just a slight knee bend when your foot is at the bottom position. Increase the resistance until you are challenged yet can keep good cycling form. Adult Phys Ed Tip: 4 minutes of intervals 45 sec hard 45 sec easy 30 sec hard 30 sec easy 30 sec hard 30 sec easy 15 sec hard 15 sec easyCan also jump rope, run, walk, or use other cardio machines.	Sets Reps Weight/ Resistance
Cobra on Floor 1. Start by lying on your stomach with your arms at your sides. 2. Slowly raise your shoulders up off the ground by contracting your low back. 3. Return to the starting position and repeat. Adult Phys Ed Tip: Can also be done on stability ball to increase intensity.	Sets Reps Weight/ Resistance 1 10 2 10
Elbow Stabilization 1. Form a plank position with your elbows and your feet keeping your body parallel to the floor. 2. Keeping your trunk tight and parallel lift up one elbow and rotate your trunk and shoulders. 3. Hold for a count of 2 and then return to the starting position and repeat with the other arm. 4. Repeat for the prescribed number of repetitions. Adult Phys Ed Tip: Be sure to rotate the feet and initiate movement from hips.	Sets Reps Weight/ Resistance 1 10 2 10
Glute/Piriformis Stretch 1. Lie back and cross legs with the involved leg on top. 2. Gently pull opposite knee towards chest until a stretch is felt in the hip area. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep the low back straight in a neutral position. Adult Phys Ed Tip: 60 seconds each side	Sets Reps Weight/ Resistance
Supine Twist Stretch 1. Lie on your back on the floor. 2. Gently rotate trunk and legs to side so that your knees are facing entirely to a side. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep shoulders on the ground. Adult Phys Ed Tip: 60 seconds each side	Sets Reps Weight/ Resistance
Side Lying Quad Stretch 1. Lie on your sdie on floor or bench 2. Pull heel toward buttocks until stretch is felt in front of thigh. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep the low back straight - avoid hyperextending back during stretch by keeping abdominals tight. Adult Phys Ed Tip: 60 seconds each side	Sets Reps Weight/ Resistance
Back (wall stretch) Reach out and place your hands onto a wall. Now bend forward so that your shoulders are below your hands. Shift your hips backwards yet keep your hands on the wall. Hold this position to stretch your back and shoulders. Adult Phys Ed Tip: 60 seconds	Sets Reps Weight/ Resistance

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