BootCamp Exercises

Boot Camp is a hard program to perform. Trust me I've done the leg work. And they are still sore!
Try incorporating these exercises in your weekly routine as fun alternative to cardio machines, or if you find that your weight loss has plateaued.


Perform these as a circuit program. Five sets, two repetitions each set. 60 seconds spent on each movement, with a 10 second break in between each repetition. And 120 seconds in between each set.


Set #1
1) Plank
2) Jumping Jacks
3) Squats


Set #2
1A) Bicycle (abs)
2A) Two-Hop Cross (Make a cross shape with your feet. Two hop in, two hop out)
3A) Dumbbell Push up w/ Alternating Row


Set #3
1B) Oblique Twist
2B) Burpee
3B) Static Lunge w/ Tricep Extension


Set #4
1C) Lying Lower Back Extensions
2C) Football Quick Feet Drill
3C) Bicep Curls w/ Leg Raise


Set #5
1D) Crunches
2D) Jump Squats
3D) Shoulder Rotations

You'll need some space to perform this program, and a few pieces of basic equipment.
Equipment you should get:
- Yoga Mat, or regular gym mat
- Set of light, medium, and heavy dumbbells.  (3lbs, 5lbs, 12lbs)
*Use the heavier weights for your squats, and lunges. And save the lighter weights for your upper body moves.

Find a safe open space to get started. Like an empty fitness studio (at any gym, when a class is not in), basement, large living room, or even outdoors! (Weather permitting)
It also really helps to find a buddy to work out with. The extra motivation is always a good thing!

Have any questions? Leave a comment, and I'll get right back to you!