Boot Camp Workout 10

This boot camp workout blasts fat, boosts metabolism and tones your body in 10 min.

It includes challenging exercises that boost metabolism, burn fat and sculpt a lean toned body in less time.

Perform the first 3 exercises for 30 seconds each going from one to the next without rest.

Take a quick break then repeat one more time.

Continue with the next 4 exercises for 30 seconds each going from one to the next without rest.

Take a quick break then repeat the circuit two more time.

Finish up with 30 seconds of each of the 3 stretches.


Exercise
High Knee Drill
1. Stand at foot of agility ladder or just stand in place.
2. Drive knee up towards chest and place that foot in first square or back on the ground.
Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time.

Trainer's comments:
If you have knee or ankle issues just march in place but make sure to bring the knees up high to raise the heart rate and increase circulation and joint lubrication.
Sets Reps Weight/
Resistance
 
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.


Boot camp workout tip:
If you have shoulder soreness or pain try bending the arms a bit.
Sets Reps Weight/
Resistance
 
Burpees
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions

Boot camp workout tip:
It's very important that you contract the abs throughout this exercise and that you maintain your shoulders above the hands. This prevents low back pain. The animation here is fairly fast but you can slow it down to your level. This exercise is meant to raise your heart rate so expect it to be tough.
Sets Reps Weight/
Resistance
 
DB Pushup and Row
1. Start by placing the dumbells onto the ground and getting into a pushup position holding onto the dumbells.
2. Proceed into a pushup and then extend your arms into a completed pushup.
3. Then row one dumbell up to chest level and return to the ground. Repeat with the other arm. This is considered one repetition.
4. Repeat this cycle until all repetitions are completed.
5. Make sure you keep your abs tight and back flat throughout this movement.

Boot camp workout tip:
This exercise can also be done from the knees and without dumbbells until you are strong enough for weights.
Sets Reps Weight/
Resistance
 
DB squat and press
1. Start by holding the dumbells at shoulder level.
2. Proceed into a squat and when you start to stand up push the dumbells overhead until fully extended.
3. Bring the dumbells back down and go into a 1/4 squat. Return to the starting position.
4. Repeat this movement for the recommended repetitions.

Boot camp workout tip:
Keep the knees over the heels and try not to lean forward too much with the upper body to avoid low back strain.
Sets Reps Weight/
Resistance
 
Stationary Bodyweight Lateral Lunge/Squat
1. Start by placing your hands behind your head and your feet placed with a wide stance.
2. Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
3. Return to the starting position and repeat the same movement to the other side.
4. Alternate this movement back and forth until the desired repetitions are met.

Boot camp workout tip:
The goal here is to sit back a bit by pushing the butt back without bringing the chest forward. Then squeeze the glutes and press through the heel as you come up.
Sets Reps Weight/
Resistance
 
Tricep Bench Dip
1. Start by placing your hands on the bench and your feet are on the ground with your legs semi straight.
2. Proceed to bend your arms until they are bent to about 90 degrees.
3. Return to the starting position and repeat for the desired repetitions.


Boot camp workout tip:
Keep your back close to the bench to prevent shoulder strain and to really work the triceps hard.
Sets Reps Weight/
Resistance
 
Standing Straddle Low Back/Hamstrings
1. Start by standing with your feet spread as far apart as possible.
2. Lean forward and try placing your hands on the ground below or until a comfortable stretch in your low back and hamstrings.
3. Hold for the prescribed time and then repeat.

Boot camp workout tip:
Sets Reps Weight/
Resistance
 
Standing quad stretch
1. Standing with a shoulder width stance and hang onto an object for support.
2. Bring one foot up and grab with your hand.
3. Pull your foot up until you feel a stretch on the front of your thigh.
4. Hold for the prescribed time and repeat with the other leg.

Boot camp workout tip:
Sets Reps Weight/
Resistance
 
Tricep Stretch
1. Stand or sit in upright position
2. Place hand of arm to be stretched at base of neck.
3. Grasp elbow with opposite hand and pull until a stretch is felt in tricep (in back of arm)
4. Hold for 20-30 seconds. Repeat as prescribed.

Boot camp workout tip:
Sets Reps Weight/
Resistance
 

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