The good news is, if you can't make it to a class (or don't have a studio near you), you can still to the workout. We teamed up with Barry Jay himself to bring you a one-hour full body workout so you can reap the benefits of his unique interval technique at home, or on the go. (For a 30-minute version, try our Barry's Bootcamp-Inspired Abs, Butt, and Core Workout!)
You will need:
A treadmill, a resistance band, and hand weights
Section 1: Treadmill
Please note that that speeds given are just a suggestion and you can work at your own pace. The goal is to give it your all!
3 min walk/jog warm up (3.5 – 6.0 mph)
1 min run (6.0 – 8.0)
1 min sprint (8.5 or higher)
1 min recover/walk (3.5)
Incline at 2.0
1 min run (6.0 – 8.0)
1 min sprint (8.5 or higher)
1 min recover/walk (3.5)
Incline at 4.0
1 min run (6.0 – 8.0)
1 min sprint (8.5 or higher)
1 min recover/walk (3.5)
Incline at 6.0
1 min run (6.0 – 8.0)
1 min sprint (8.5 or higher)
1 min recover/walk (3.5)
Section 2: Floor Work
Complete each exercise for 1 minute.
Hammer Curl
Stand with your feet hips-width apart and knees slightly bent, holding medium or heavy weights (8-12 lbs) at your sides. Keeping your elbows glued to your torso and palms facing toward each other, bring the weights up so your hands reach your shoulders. Then, with a full range of motion, bring them back down to the outside of your thighs.
Hammer Curl
Straight Curl
Start in the same stance as hammer curls with the same weights. This time, palms face outward when hands are down at the thighs; weights face your body when brought up to the chin. Do this movement, with full range of motion, slowly and controlled, before speeding up.
Straight Curls
Wide Curl
Now, take the arms outward when curling in and out—meaning, elbows are glued to your sides and palms face outward to the side as your curl up, making a “V” with your arms.
Wide Curls
Rubber Band Curl
Stand in the middle of a resistance band, feet hips-width apart, holding either end of the band. Keeping a slight bend in the knees, perform the straight curls sequence with the rubber bands instead of weights. This will provide a different kind of burn!
Rubber Band Curls
Tricep Kickback
Stand with knees more than slightly bent, chest facing the floor, butt out, and back flat. Keeping elbows close to the body, bring weight into your chest, then straighten arms completely behind you. When arms are straightened, they should be in line with your hips.
Tricep Kickback
Tricep Overhead
Stand tall with knees slightly bent. Hold weights (use one or both) high above head with straight arms. Lower the weight(s) behind the head, bending at the elbows. Straighten elbows and bring the weight back overhead, and repeat in a controlled motion. Be sure to keep elbows facing forward and keep them as close together as possible.
Exclusive Barry’s Bootcamp Full-Body Workout
Tricep Skull Crusher
Lay on a bench and bring your weights up above your chest with straight arms. Bring weights together so they are touching. Bend at the elbows, slowly, and lower weights down so they come just beside your right ear. Straighten arms back up and lower down to your opposite ear. Perform for 30 seconds on the right, then the left. (Note that the head should remain in the same spot the entire time so the triceps really have to work to bring the set of weights from one side to the other!)
Tricep Skull Crusher
Deadlift
Stand tall, feet slightly parted, a weight in each hand, hands at your side. Bring the weights in front of you with your palms facing your shins, then slowly lower the weights to your ankles, keeping your back as flat as possible. It’s about sticking out your butt and keeping your legs straight on the way down so you feel the work in your hamstrings. Slowly bring yourself back up to standing. This movement is not about speed. It should be slow and controlled. If you’re able to do this in front of a mirror, turn sideways so you can see your profile and check your form. The back should not round on the way down. The best way to maintain a flat back is to keep your chest lifted.
Dead Lift
Shoulder Raise Only
Stand tall and “zip” up the abs as you raise the elbows. Think of it as zipping up a jacket—start from the bottom, then zip those weights right up to your chin!
Shoulder Raise
Deadlift/Shoulder Raise
Continue with the deadlift motion and as you come to standing, raise weights from hip height to shoulders keeping elbows wide.
Squat
Hold weights on top of your shoulders (or at your sides) and take a wide stance. Keep the weight in your heels as you bend knees deeply, sticking out your butt. As a test of form, try to wiggle your toes when you’re at the bottom to ensure all your weight is in those heels!
Dead Lift Shoulder Raise
Squat Overhead Press
Lower into a squat, remembering the form from the last move. Once standing, bring weights to shoulders, then up overhead so weights almost touch. Keep palms facing out and lower arms into a goal-post position, then bring back down at sides for the next squat.
Overhead Press
Overhead Press Only
Eliminate the squat and give your legs a little break so you can focus on the shoulders and back.
Source :
http://www.shape.com/sites/shape.com/files/styles/384xany/public/media/barrys-bootcamp-promo.jpg?itok=b049lVCY
https://homeworkouttraining.wordpress.com/2015/02/17/fit-fabulous/
https://fullbodyworkoutrountinesforweightloss.wordpress.com/2015/02/17/do-treadmill-desks-really-work-not-as-well-as-we-hoped-they-do-unfortunately/
https://kettlebellmusclebuildingworkoutroutines.wordpress.com/2015/02/17/fitness-blog-getting-back-into-your-routine/
https://celebrityandbowflexworkoutroutines.wordpress.com/2015/02/17/inspirational-story-of-the-day-how-a-woman-overcame-her-exercise-addiction/
homeworkouttraining.wordpress.com/ https://fullbodyworkoutrountinesforweightloss.wordpress.com/ https://kettlebellmusclebuildingworkoutroutines.wordpress.com/ https://celebrityandbowflexworkoutroutines.wordpress.com/
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