Let's get started!

Today is the first day of my 10 week training camp. I will be updating as often as I can. Hopefully you will be able to train each day with me and at the end of 10 weeks be as fit a you hope to be.

Today I did a 45 minute strength and endurance workout, I did a 10 minute warm up and then a 7 minute cool down at the end.

Workout Routine,

• 3-sets of 50 air squats
• 1-set of 30 push ups
• 1-set of 20 burpees
• 1 minute ISO squat
• 1-set of 30 hands off push ups
• 1 minute back extension
• 1-set of 20 pop ups
• 1-set of 30 squat thrusts
• 1-set of lateral planks for 1 minute, 5 seconds each

Here are the sets that include Dumbbells,

• 2-sets of lateral lunges, 30 seconds each
• 2-sets of rotating overhead press, 30 seconds each
• 2-sets of rotating bent over row, 30 seconds each
• 2-sets of upright rowing, 30 seconds each
• 2-sets of rotating curl, 30 seconds each
• 1-set of prone dumbbell row, 1 minute

In the next set use one arm with one Dumbbell then change arms on the next set,

• 2-sets of around the world, 30 seconds each
• 2-sets of single arm swing, 30 seconds each
• 2-sets of high pull, 30 seconds each
• 2-sets of one leg single arm row, 30 seconds each
• 2-sets of diagonal press, 30 seconds each
• 2-sets of twisting floor press, 1 minute each
• 2-sets of half get up from floor, 1 minute each  (hip hike motion)