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

Credits

Starring: Erik Valdez and Noah Neiman

Transcript

00:06
I am Noah,
00:08
and I am Bootcamp
00:13
This is your three minute Bootcamp full body workout.
00:16
Full body means full body,
00:18
I wanna really recruit everything from our toenails
00:21
to our hair follicles.
00:23
So we're going to go into a split lunge press.
00:26
Remember, form's always first.
00:27
What you're gonna wanna do
00:29
is just step into that lunge.
00:31
Remember to keep that knee right over that heel,
00:33
and step it back.
00:35
Knee right over that heel.
00:36
But if you can,
00:37
get a little intense with it.
00:39
Intense moves are gonna
00:40
burn a lot of calories a lot quicker.
00:42
So after that move, one minute on the move,
00:43
we're gonna take it right down, we're gonna slow it up,
00:47
but we're gonna stick with that full body.
00:49
We're gonna take into a squat,
00:51
deep deep squat.
00:52
Power out.
00:55
So I want that explosivity.
00:56
Drawing from your core to really elevate these weights now
00:58
as opposed to pressing, so...
01:03
Your arms are kinda just dead weight.
01:05
So really just coming from Drawing that weight
01:07
from your toes to your knees, all the way to your hips,
01:10
then to your core, that flattens the weights up.
01:12
Then we're gonna bring it down, drop one weight,
01:16
right here, one of my favorite moves, unilateral moves.
01:18
It works the core really well,
01:20
any time we're in an unbalances scale.
01:23
So we're gonna take it down,
01:25
row to your hip,
01:27
upper cut that weight,
01:31
30 seconds each side.
01:34
Okay, and are you rowing each time?
01:36
Yeah, row every time.
01:37
So right here, bring it back,
01:38
strong plank position,
01:40
draw it to your hips like we talked about.
01:43
We have one minute on the clock.
01:46
Start it up.
01:48
And we're gonna hit right to the next move,
01:52
spread those feet up, toes point right forward,
01:55
feet are about hip width apart,
01:57
deep deep deep range of motion, that squat.
01:59
We've got it right now, start it up, let's go.
02:02
All that weight's in those heels, feet in a little closer.
02:04
Deep into that butt, I want you to get all the way below
02:07
that knee line.
02:08
That's gonna get you glutes,
02:10
and let's take it to the last move, minute's up.
02:12
We're going right to the last move.
02:14
I'll take one weight, right here, right hand,
02:16
row to your hip,
02:18
jump it up, power it up through that core right there.
02:24
Perfect, that's a perfect plank.
02:26
Perfect plank, your hips aren't dipping,
02:28
you're keeping it strong from the back of your head
02:30
all the way to your heels.
02:31
Nice alignment, perfect,
02:33
and switch it up, 30 seconds.
02:36
Let's hit it 30.
02:37
Right there, power through it.
02:39
Always be explosive on that press,
02:41
you're tracking that core.
02:43
Time brother, I know you could stay at this all day.
02:47
It's times up, times up.
02:50
So to recap this full body bootcamp workout,
02:52
we started off with split lunge press for a minute total,
02:56
then we moved into squat to overhead press,
02:59
for a minute total,
03:00
and then we went to the unilateral jump back press and row,
03:05
it's very compound movements, very difficult,
03:07
not scary difficult, but it will force you
03:09
to work a lot of stabilizer muscles and things like that.
03:12
It's a great workout, I like this one.
03:14
Thank you Noah.
03:15
Well thank you.
03:16
He smiles big when I tell him I like his work.
03:17
I do, I do.
03:18
You're a master sir.
03:19
Thank you, thank you.
03:20
[Erik] Make sure to subscribe
03:22
so you don't miss out
03:23
on any other Fighting Weight episodes.