BOOT CAMP: 3-Minute Full Body Workout
Trainer Noah Neiman puts host Erik through a grueling three-minute routine that works his muscles from head to toe.
Released on 8/7/2013
|Starring:||Erik Valdez and Noah Neiman|
I am Noah,
and I am Bootcamp
This is your three minute Bootcamp full body workout.
Full body means full body,
I wanna really recruit everything from our toenails
to our hair follicles.
So we're going to go into a split lunge press.
Remember, form's always first.
What you're gonna wanna do
is just step into that lunge.
Remember to keep that knee right over that heel,
and step it back.
Knee right over that heel.
But if you can,
get a little intense with it.
Intense moves are gonna
burn a lot of calories a lot quicker.
So after that move, one minute on the move,
we're gonna take it right down, we're gonna slow it up,
but we're gonna stick with that full body.
We're gonna take into a squat,
deep deep squat.
So I want that explosivity.
Drawing from your core to really elevate these weights now
as opposed to pressing, so...
Your arms are kinda just dead weight.
So really just coming from Drawing that weight
from your toes to your knees, all the way to your hips,
then to your core, that flattens the weights up.
Then we're gonna bring it down, drop one weight,
right here, one of my favorite moves, unilateral moves.
It works the core really well,
any time we're in an unbalances scale.
So we're gonna take it down,
row to your hip,
upper cut that weight,
30 seconds each side.
Okay, and are you rowing each time?
Yeah, row every time.
So right here, bring it back,
strong plank position,
draw it to your hips like we talked about.
We have one minute on the clock.
Start it up.
And we're gonna hit right to the next move,
spread those feet up, toes point right forward,
feet are about hip width apart,
deep deep deep range of motion, that squat.
We've got it right now, start it up, let's go.
All that weight's in those heels, feet in a little closer.
Deep into that butt, I want you to get all the way below
that knee line.
That's gonna get you glutes,
and let's take it to the last move, minute's up.
We're going right to the last move.
I'll take one weight, right here, right hand,
row to your hip,
jump it up, power it up through that core right there.
Perfect, that's a perfect plank.
Perfect plank, your hips aren't dipping,
you're keeping it strong from the back of your head
all the way to your heels.
Nice alignment, perfect,
and switch it up, 30 seconds.
Let's hit it 30.
Right there, power through it.
Always be explosive on that press,
you're tracking that core.
Time brother, I know you could stay at this all day.
It's times up, times up.
So to recap this full body bootcamp workout,
we started off with split lunge press for a minute total,
then we moved into squat to overhead press,
for a minute total,
and then we went to the unilateral jump back press and row,
it's very compound movements, very difficult,
not scary difficult, but it will force you
to work a lot of stabilizer muscles and things like that.
It's a great workout, I like this one.
Thank you Noah.
Well thank you.
He smiles big when I tell him I like his work.
I do, I do.
You're a master sir.
Thank you, thank you.
[Erik] Make sure to subscribe
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