Master Personal Trainer                         

Shred & Strength:

Backyard Bootcamp 
Intense.   Fast.    Fun. 

Bird Dog

Kneel on the floor with hands firmly placed about shoulder width apart. Knees under hips.

Brace the abdominals then lift one hand and the opposite leg and repeat with your opposite side. That’s one rep.

Alternate until you’ve completed all your reps.

Plank to Downward Dog

Kneel on the floor with hands firmly placed about shoulder width apart.

Engaging your abdominals to support the spine, step back one foot at a time, coming to a push-up position (plank).

Shift your weight back toward the wall behind you. This will cause your hips to rise up in the air forming an inverted V position.

Then push back to plank and repeat.

Single Arm Dumbbell Row

Holding a dumbbell in your right hand, bend over to place your left knee and left hand on a bench to support your body weight.

Engage your abdominal / core muscles stabilize your spine. Your back should be straight and strong and your head aligned with your spine.

Pull the dumbbell upward until you are unable to lift any further without rotating your torso and then lower the dumbbell to your starting position.

4 Mountain Climbers to 4 Pushup

Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles.

Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest and then your left.

Then go back to plank position and slowly bend the elbows, lowering your body toward the floor. Keep the torso rigid and the head aligned with your spine.

Warm up: Foam Roll

Equipment: Men: 15lbs+

                            Women: 7lbs+

Frequency:  Perform one exercise after another

              40 seconds activity 20 seconds rest

                (Complete three rounds 3 times a week.)

Intensity: Perform each exercise as fast as possible from the first set to the eight.


Dumbbell Push Press

Stand with your feet slightly wider than hip-width, turned slightly outward. Hold a dumbbell each hand by your shoulders, with your palms facing outward. Pull your shoulder blades down and back.

Lower yourself until your thighs are parallel or almost parallel to the floor as you rise push your arms up to the sky.

Lunge Jump

Stand in an athletic ready position with your feet hip-width apart, right leg forward, left leg back.

As you jump into the air, keep your feet level with each other and parallel with the floor.

While you are in the air switch legs bringing your left leg forward and right leg back behind your body and switch arms bringing your right arm forward and your left arm back.

Forearm Plank with Elevator Arms

Start in plank position on your forearms with your feet shoulder width apart and your body flat from the top of your head to hip to heel.

Press your body up to a push-up position, hands underneath shoulders and then lower yourself back down into forearm plank position.

Vertical Toe Touch

Lie flat on your back on the floor / mat with your knees bent and feet flat on the floor. Your arms are by your sides. Brace your abdominal muscles to stabilize your spine.

Use your abs to bring your head and shoulders of the floor, curling the spine. Reach your hands along your thighs toward your ankles. Keep your head aligned with your upper spine.