Bootcamp Fitness Workout

The bootcamp fitness workout includes giant circuits to blast fat and tone your entire body. It's designed to help you blast past your fitness and fatloss plateuas, get ultra lean, and ultra fit.

Perform 20 seconds of the first 4 exercises with 10 seconds rest between exercises and repeat the circuit one more time.

Continue with 30-45 seconds of the next 4 exercises going from one to the next without rest. After one giant circuit rest for 30 seconds then repeat two more times.

Continue with 30 seconds of the next 6 exercises going from one to the next without rest then repeat one more time.

Perform 2 sets of 15 of both ab exercise then finish up with the 4 stretches at the end. Hold each for 60 seconds switching sides half way.


Exercise
Jumping Jacks
Start with your legs side by side and your arms by your side.
In one motion jump and spread your legs out to the side while your arms raise out and up over your head.
Land in this position and then return to the starting position and repeat.


Bootcamp fitness workout tip:
Open arms front to back instead of up and down to improve posture.
Sets Reps Weight/
Resistance
Jump Rope (basic 2 feet)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.


Bootcamp fitness workout tip:
Try running with a jump rope to increase fat burning.
Sets Reps Weight/
Resistance
Mountain Climbers
1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3. Repeat this movement for the required number of seconds.

Bootcamp fitness workout tip:
Keep abs tight to protect the back.
Sets Reps Weight/
Resistance
Belly Blaster
1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes.
2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count.
3. Return to the starting and repeat for the prescribed number of repetitions.

Bootcamp fitness workout tip:
Add gliding discs for increased intensity.
Sets Reps Weight/
Resistance
Stationary Bodyweight Lunge
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position. Alternate or switch to other leg after prescribed reps.
5) Remember to keep head back, and hips squared and in a neutral position throughout movement.


Bootcamp fitness workout tip:
Sets Reps Weight/
Resistance
1 10
2 10
3 10
Pushups from knees
1. Start by lying face down and placing your hands near your shoulders with your elbows pointing up.
2. Keeping your trunk straight press your hands into the floor so that your upper body and hips come up off the ground into a push up position.
3. Now you are in a modified push up position from your knees.
4. Bend your elbows so that your chest touches the ground and then repeat by returning to the top position.

Bootcamp fitness workout tip:
Try standard push-ups if you're stonger or mix them up if you're in between.
Sets Reps Weight/
Resistance
1 10
2 10
3 10
Plank Knee-ins
1. Start by getting on your hands and knees in a push-up position.
2. Keeping your abs tight and your trunk parallel bring one knee in towards your chest.
3. Return the foot back to the starting position and repeat with the other leg.

Bootcamp fitness workout tip:
Take knee to opposite elbow if you want a tougher ab workout.
Sets Reps Weight/
Resistance
1 10
2 10
3 10
Kneeling Med Ball Chest Pass
1. Start by kneeling on the ground and holding a medicine ball at chest level.
2. Start close enough to the wall so that you can catch the ball at chest level.
3. Proceed to press the ball to the wall and catch it on the rebound at chest level.
4. Rapidly repeat this for the desired repetitions.

Bootcamp fitness workout tip:
Use any ball that challenges your cheset and triceps and use your core to stabilize when you catch.
Sets Reps Weight/
Resistance
1 10
2 10
3 10
Partner Over/Under Med Ball Pass
Stand with a partner back to back. One partner takes a medicine ball and reaches up over their head and hands it to the partner who is doing the same.
The other partner then brings the ball down and passes it between their legs to the partner who brings the ball back up and passes it again.
Repeat until the recommended number of repetitions is completed.


Bootcamp fitness workout tip:
Can also be done without a partner just taking the ball under the legs then back up over the head.
Sets Reps Weight/
Resistance
1 10
2 10
3 10
Squat with Fit Band
1. Start by stepping on the FitBand with both feet shoulder width apart.
2. Hold the FitBand at shoulder level with both hands. Start into a full squat while holding the band at shoulder height.
3. Return to the starting position and repeat for the prescribed repetitions.

Bootcamp fitness workout tip:
Keep elbows high while still maintaining upper back relaxed.
Sets Reps Weight/
Resistance
1 10
2 10
3 10
1-leg rotary pull
1. Start by standing on one leg and holding a cable handle with the opposite hand.
2. Proceed to pull the cable handle towards your waist while maintaining your balance on one leg.
3. You will also rotate your body slightly to do this.
4. Complete the desired repetitions and repeat with the other arm and leg.

Bootcamp fitness workout tip:
Make sure you band has enough tension that you have to work hard to lunge back and work hard to stabilize as you row and go forward.
Sets Reps Weight/
Resistance
1 10
2 10
3 10
Mini Band Ankle Walks
1. Start by placing a mini band around your ankles and standing with your feet parallel.
2. Keeping your hips level throughout the movement slide your left foot to the left about 6-12 inches or until the resistance is too great and then slide your right foot to a parallel stance again.
3. Repeat this movement for the desired reps or distance.
4. Repeat with the other leg.
5. Make sure you keep your hips level and do not hike your hip to left the lead leg. This will defeat the purpose of the exercise.
It does take some time to master the subtle lifting of the lead foot and abducting it out to the side. Start with a light band until you have mastered the technique. Your foot should only raise just enough to slide it to the side which is like 1/4in.

Bootcamp fitness workout tip:
You can also use a regular resistance band.
Sets Reps Weight/
Resistance
1 10
2 10
3 10
Single Leg Hip Extension
1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc.
2. Raise one foot into the air and press your other foot into the floor or disc until your hips come up off the floor.
3. Press until your hips are at full extension.
4. Return to the starting position and repeat for the prescribed repetitions. Repeat with the other leg.

Bootcamp fitness workout tip:
You can use any balance device or small stability ball.
Sets Reps Weight/
Resistance
1 10
2 10
3 10
Supine Hip Opener
1. Begin by lying on the back with the knees bent and feet on the floor. Now press the left ankle on top of the right thigh. Lift the right foot off the floor and glide both hands gripping onto the back of the right hamstring.
2. Gently pull the right thigh in towards the chest until you feel the stretch in the left hip.
3. Keep the hips square, the chin gently tucked in and breath 5 to 15 deep breaths. Repeat on the other side.


bootcamp fitness workout tip:
Drop tailbone down towards floor as you pull knee towards you.
Sets Reps Weight/
Resistance
Straight Leg Obliques
Starting Position: Lie on your back and raise your legs straight into the air.
Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.


Bootcamp fitness workout tip:
Maintain shoulders and upper back on floor by contracting the abs throughout.
Sets Reps Weight/
Resistance
1 10
2 10
3 10
Supine Double Leg Raise
1. Start by lying on your back and a slight bend in your knees.
2. Raise your legs to a perpendicular position to the floor. This is your starting position.
3. Slowly lower your legs until you are no longer able to keep your abs tight and your low back on the floor.
4. Raise your legs back up to the starting position and repeat.
5. Only lower your legs as far as your abs have enough strength for.

Bootcamp fitness workout tip:
Maintain shoulders and upper back on floor by contracting the abs throughout.
Sets Reps Weight/
Resistance
1 10
2 10
3 10
Supine Twist Stretch
1. Lie on your back on the floor.
2. Gently rotate trunk and legs to side so that your knees are facing entirely to a side.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep shoulders on the ground.


Bootcamp fitness workout tip:
Sets Reps Weight/
Resistance
Modified Letter T Stretch
1. Lie on back with right knee drawn toward chest.
2. Slowly bring bent leg across body until a stretch is felt in the lower back and hip area.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep shoulders squared and flat on ground at all times. Bottom leg should be bent so that your knees are aligned.

Bootcamp fitness workout tip:
Sets Reps Weight/
Resistance
Seated Single Leg Side Bend
1. Begin by extending the right leg to the side and bend the left knee. Place the right elbow on top of the right knee or to the right side of the knee. Now place the strap to the insole of the right foot, holding on with the right hand.
2. Push the back of the right knee into the floor and raise the right toes towards the sky. Inhale and lengthen the spine, lift the left arm up towards the sky. Visualize the spine being against the wall and maintaining a lone, straight spine keeping the left shoulder open to the sky.
3. Keep opening the chest towards the sky and do not allow the back to round. As this posture opens start to extend the arm to the side to create a side angle stretch.
4. Look up, push the sitting bones down and allow the left hip to open. Soften the face, neck and shoulders and take 5 to 15 deep breaths.


Bootcamp fitness workout tip:
Sets Reps Weight/
Resistance
Quad Psoas Stretch
1. Start by placing one knee on the balance disc with the foot on top of the stability ball.
2. Your other leg should be bent 90 degrees at the knee with your foot flat on the floor.
3. Slowly slide your foot on the floor forward and lean with your upper body towards the floor until a comfortable but moderate stretch is felt.
4. Return to the starting position and repeat or hold for desired amount of time if you would like.
5. Repeat with the other leg.

Bootcamp fitness workout tip:
Use chair or couch for back foot.
Sets Reps Weight/
Resistance

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