Boot Camp Workout
This boot camp workout leads you through 10 high intensity strength and
cardio exercises designed to challenge your strength and endurance while burning
lots of calories. The workout moves quickly, taking you from one exercise
to the next with little or no rest. Take breaks when you need to, but try
to keep your heart rate up. Many of these moves are advanced, so modify
whenever necessary to stay safe and avoid injury.
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.
Dumbbells, an exercise ball, a
medicine ball and a mat. You can also do this workout without any
- Warm up with 5-10 minutes of light cardio (walking, marching in place, etc.)
- Perform each exercise one after the other for 30-60 seconds, modifying as needed.
- Complete all ten exercises for a 10 minute workout, or repeat the
series 2-3 more times for a longer workout.
- Cool down with
5-10 minutes of light cardio and stretching
- Sip water throughout the workout
your intensity - RPE should be between 6-9.
Stand with feet together. Squat down and place your hands on the floor
next to your feet. In an explosive movement, jump feet backwards into
a push-up position, jump feet back between hands and stand up. Perform
10 reps, march in place for a few seconds and repeat 10 more reps.
Begin in pushup position on a ball or floor. Perform 4 pushups,
abs in and back straight. On the 5th pushup, lower halfway down and
hold for 4 counts. Push back up and repeat the series - 4 regular
pushups and 1 half hold. Repeat for 30-60 seconds.
Begin with feet together and jump up, taking feet out to
the side while circling arms overhead and land in a squat. Jump up and bring feet back together, circling arms back in. This is just like a slow jumping jack, but really use power when pushing up into the jumps. Repeat for 30-60 seconds.
Start at one end of the room, holding weights if desired, and step forward with right leg. Bend both knees to 90 degree angles, lowering
body into a lunge (keep front knee behind the toe). Bring the left
foot forward and step into a lunge. Continue lunging,
alternating legs for 30-60 seconds..
|Jumping Jacks with Front Kicks
Do one jumping jack. After you jump the feet back
together, bring the right knee up and snap the foot out in a front kick
(don't extend the leg all the way, but keep a small bend in the knee).
Do another jumping jack and kick with the left foot. Continue for
1 minutes, alternating jumping jacks and kicks.
|Wall Sit with Chest Squeeze
Hold a medicine ball (or just press the hands together if you have
and slide down the wall until your thighs are parallel to the floor
while squeezing the ball. Hold this position and keep pressure
on the ball as your straighten the arms out in front of you and slowly
pull them back in. Repeat the chest squeezes in and out for 30-60
seconds and stand up.
Stand with feet together. Bend the knees and jump to the right
as far as you can--think of jumping laterally rather than
vertically. Land with soft knees and immediately jump laterally to the
left. Repeat for 30-60 seconds.
|March in Place
Aren't you tired? Take a few seconds to catch your breath.
Stand with feet together and hold arms straight out in front of
you at mid-torso level. Jog in place, bringing knees high enough
that they hit your hands (don't lower hands!). Repeat for 30-60 seconds.
Sit on a chair or bench with hands next to the hips. Lift up and
take the hips forward, just in front of the bench. Bend the elbows
and lower down until elbows are about 90 degrees. Squeeze the
triceps to push back up and repeat 30-60 seconds.
In pushup position (on knees or toes), perform one pushup. As you
come up, shift weight to left arm, twist to the side while bringing the
right arm up towards the ceiling in a side plank. Lower the arm
back to the floor for another pushup and then twist to the other side.
Repeat for 30-60 seconds.