The concept of working out on your off days is very simple.  Pick three different exercises that are lower in intensity compared to your boot camp workouts.  This simply means to not pick exercises that you would perform with a lot of weight, like squats, push ups, rows, etc.  Pick exercises that can be performed at higher speeds or pick total body core exercises, like plank variations.  Performing strength oriented workouts out side of boot camps will kill your energy, results, recovery, and just about everything else.  In every day terms, perform more "cardio" type workouts on these days. 

The three exercises you choose should come from three different categories: Total Body Cardio (Ex: burpees, mountain climbers, sub maximal sprints, etc.), Core (Ex: plank variations), and Plyo/Agility/Quick Feet (Ex: agility ladders, jump squats, ice skaters, etc).  Although if you choose plyos, make sure to go sub maximal on these also because of all the explosive exercises we perform in our boot camp sessions, too many can result in over training.

Once you have chosen three exercises, then pick an interval.  An interval is the amount of time spent working and resting.  Ex: 50-10, you will perform the exercise for 50 seconds then rest for 10 and then move on to the next exercise and perform it for 50 seconds and then again rest for 10, etc.  With these off day workouts try to stick with longer intervals, ex: 50-10 or 30-10, something in that area.  Go through the three exercise circuit as many times as possible with good form.  These workouts usually take about 10 minutes.  You must also remember to warm up before these workouts!

I usually tried to perform one of these workouts on all my off days except Sunday.  Check out the video library for some sample workouts!

Here is a sample template that I like to follow:

OFF DAY CARDIO WORKOUTS

Dynamic Warm Up (8 reps each):

·         Ankle Mobility

·         Split Squat

·         Side Squat

·         Drop Lunge

·         Shoulder Mobility (No money or wall slides)

Quick Feet Drills:

·         Pick any 5-10 drills: Ladders, Dots, Line Hops, Base Rotations, Cone Drills, etc.

Cardio Circuit 1:

·         Linear Full Body: Sprints, Hills, Stairs, Band Drills, Burpees, Mountain Climbers, Sled, Tire Flips, Med Ball, etc.

·         Anterior Core Variations: Plank Variations: Walk-ups, Jacks, Walks, etc.

·         Linear Plyo: Squat Jumps, Split Variations, etc.

Cardio Circuit 2:

·         Lateral Full Body: Shuffle, Band Drills, Step Ups, Cones, Sled, Med Ball, etc.

·         Lateral Core: Planks (Perform 10 second holds), Farmer Walks, Suitcase, etc.

·         Lateral Plyo: Ice Skaters

Static Stretch Routine:

·         Calf Stretch

·         Kneeling Hip Flexor

·         Hamstrings

·         Groin

·         Hip Rotators

·         Chest