Bootcamp Challenge

This bootcamp challenge includes a variety of total body exercises that will challenge every aspect of fitness - strength, endurance, balance and agility with both cardio and strength training exercises.

How To

• Perform the exercises in each circuit, one after the other, with very short rests between exercises
• Perform each circuit once for a shorter workout, twice for a longer one
• Modify the workout to fit your fitness level, available equipment and goals

Time	Intensity/Speed
5 min.	Warm up at a brisk pace with any cardio machine or activity
	Circuit 1
1 min.	Burpees 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.  Add a jump at the end for more intensity, if desired. Repeat for 60 seconds.
1 min.	Front & Reverse Lunge   Holding medium/heavy weights, step the left leg forward into a lunge. Push back to start, lifting the left knee to hip level. Take the left leg back into a reverse lunge and push off the toes to come back to start. Repeat for 30 seconds and switch sides.
1 min.	Pushups On the hands and knees or toes, bend the elbows and lower into a pushup, going as low as you can. Push up without locking the elbows and repeat for 60 seconds, resting briefly if you need to.
1 min.	Press Ups  On your knees, place forearms on the ball.  Straighten the knees and bring the body into a plank position. Hold for 1-2 seconds, lower the knees and repeat for 60 seconds, resting briefly if you need to.
	Repeat Circuit 1
	Circuit 2
1 min.	Rear Lunge with Med Ball Touch Hold a medicine ball overhead and step back into a straight leg lunge with the right leg.  Swing the leg up into a kick while and bring the med ball towards the toe.  Repeat for 30 seconds on each side.
1 min.	Squat Stand with feet hip-width apart and hold your medium or heavy weights over the shoulders or at your sides.  Lower into a squat and push into the heels to stand up.  Repeat for 60 seconds.
1 min.	Dumbbell Double Arm Row Hold medium/heavy weights and bend over, back flat and torso parallel to the floor. Bend the elbows and pull the weights up until the elbows are level with the torso in a rowing motion, contracting the back.  Lower and repeat for 60 seconds.
1 min.	Side Bridge with Hip Drops Lie on your side balanced on the forearm and feet (hips and feet stacked). Holding the torso steady, lower the hip a few inches. Bring the hip up and repeat for 30 seconds on each side.
	Repeat Circuit 2
	Circuit 3
2 min.	Single Arm Squat and Swing Hold a heavy weight (or kettlebell) and squat low, swinging the weight between the knees. Stand up, swinging the weight up overhead. Repeat for 60 seconds on the right and repeat on the left.
1 min	Sliding Side Lunge Put a paper plate under the left foot and hold a heavy weight in the left hand. Keep the weight in the right leg and bend the knee into a squat as you slide the left foot out to the side. Take the weight to the floor if you can. Push back up, sliding the left foot in as you stand. Repeat for 30 seconds on each side.
1 min.	Clean & Press Hold medium weight in front of the thighs and pull the arms up into an upright row. Flip elbows down and weights up so that they're over the shoulders and press the weights overhead. Reverse the process and repeat for 60 seconds.
1 min.	Single Arm Overhead Squat Stand in a wide stance holding light-medium weights.  Take the right arm up, letting the left arm hang between the legs.  Looking up at the right arm (optional) lower into a squat until the thighs are parallel to the floor.  Press back up, keeping the arm up and repeat for 30 seconds on each side.
	Repeat Circuit 3
	Circuit 4
1 min.	Toe Taps to Step   Stand in front of a step or small platform.  Tap the left toe to the step, quickly shift the feet in the air and tap the step with the right toe.  Alternate fast feet for 60 seconds.
1 min	Split Squat Holding medium/heavy weights, prop the left foot on a step or platform behind you. Bend the knees and lower into a lunge (front knee behind the toe). Push through the front heel to stand up and repeat for 30 seconds and then switch sides.
1 min	Hammer Curl with Power Squat Hold medium or heavy weights and swing the weights back slightly as you squat, powering the weights forward into a hammer curl while squatting as low as you can.  Stand up as you lower the weights and repeat for 60 seconds.
1 min	Tricep Kickbacks Stand with feet hip-width apart and bend at the waist until back is parallel to floor holding medium weights.  Pull the elbows up next to torso and extend the arms out behind you, contracting triceps.  Lower and repeat for 60 seconds.
	Repeat Circuit 4

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