High Intensity Fitness Bootcamp Workout for Rapid Fatloss

The fitness bootcamp workout is a more advanced version of the first bootcamp workout in the bootcamp fitness challenge. It's designed to help you take your fitness and fatloss to the next level.

Start with 2-3 circuits of the first 3 exercises to warm-up. Perform 10 reps of each exercise without resting in between exercises or between circuits.

After your warm-up go into your first mini-circuit. Perform 12-15 reps of exercises 4-6 without resting between exercises. Take a quick 20 second break and repeat two more times. Do the same with exercises 7-10. Notice how there are 3 exercise in the first mini-circuit and 4 in the second mini-circuit. This increases the workload and challenges you a bit more.

Move on to the third mini-circuit. Perform 15-20 reps of exercises 11-15 without resting between exercises. You can do one or two circuits depending on how much stamina and time you have left. It's totally up to you. Finally, finish up with the stretches, exercises 16-20 for about 30-60 seconds each.

The fitness bootcamp workout can take anywhere from 40 - 60 min. and should be done three times a week along with other ab and cardio workouts in the plan. After 3 weeks you'll continue with the final and most advanced phase of the fitness bootcamp challenge.

Exercise
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.


fitness bootcamp workout tip:
4 sets 20 seconds on 10 seconds off
Sets RepsWeight/
Resistance
1-Leg Plank with Push-up
1) Lie face down with chest on flexaball.
2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball.
3) Start position: Place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line. Remove one foot and suspend it 4-6 inches above the flexaball.
4) Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.


fitness bootcamp workout tip:
Sets RepsWeight/
Resistance
Lateral Drag
1. Start by squatting down and grabbing the sandbag with one hand on the outside of your foot.
2. Proceed to stay in the squatted position and laterally walk to the side dragging the sandbag.
3. Drag until the desired distance is met and the rest and repeat with the other side.

fitness bootcamp workout tip:
hold one dumbbell over the hip or shoulder if you don't have a sandbag
Sets RepsWeight/
Resistance
8 Count Body Builders
Start in a standing position and bend your knees and place your hands on the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.


fitness bootcamp workout tip:
keep abs contracted throughout to protect lower back
Sets RepsWeight/
Resistance
Partner Diagonal Woodchops
Starting Position: Have two people stand back to back with one person holding a medicine ball. One individual diagonally twists to the right foot while the other individual diagonally twists to their left foot.
Exchange the medicine ball and return to the starting position.
Repeat to the other foot.


fitness bootcamp workout tip:
can also be done without partner just be sure to rotate from rib cage and hips
Sets RepsWeight/
Resistance
Single Leg Sandbag Deadlift
1. Start by holding a sandbag with your arms cradled under the bag.
2. Stand on one leg and keeping your leg semi-straight bend forward at the hips until a comfortable stretch is felt in the hamstring.
3. Return to the starting position and repeat for the desired repetitions. Repeat with the other leg.


fitness bootcamp workout tip:
keep knee straight if you want to target the glutes and hamstrings more or if you have knee issues
Sets RepsWeight/
Resistance
Band Neutral Grip Curls
1. Start by standing on the band with both feet and holding the handles with your hands.
2. Keeping your grip neutral(palms facing in) curl the band up until your hands are at shoulder height.
3. Return to the starting position and repeat.

fitness bootcamp workout tip:
you can use dumbbells if you don't have a band
Sets RepsWeight/
Resistance
Stationary Lunge with Fit Band
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place fit band under front foot and hold the other end with your hands.
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.

fitness bootcamp workout tip:
you can use dumbbells if you don't have a band
Sets RepsWeight/
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.


fitness bootcamp workout tip:
you can use bench or chair or low counter
Sets RepsWeight/
Resistance
Standing Row with bands
1. Anchor tubing at around belly button or chest level.
2. Grab the ends of the band in each hand with arms at full extension.
3. Pull your hands back towards your navel and pinch your shoulder blades together as you pull.
4. Keep your elbows close to the body and return to the starting position and repeat.

fitness bootcamp workout tip:
up the intensity by adding a squat or reverse lunge as you row back
Sets RepsWeight/
Resistance
Hamstring Curl
1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heels of both feet on top of stability ball. Raise hips off floor.
3) Curl heels toward glutes by flexing at the knee. Hips should remain off floor.
4) Return to start position.
5) Remember to maintain stability of ball by utilizing muscles in the trunk and core. To increase difficulty, cross arms hands over chest to take away base of suppport.

fitness bootcamp workout tip:
keep hips elevated throughout to work hamstrings more
Sets RepsWeight/
Resistance
One Leg V-Up
1) Start position: Lie back onto floor or bench with knees bent, both hands behind head. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise one leg up toward ceiling.
3) Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body


fitness bootcamp workout tip:
you can use dumbbell if you don't have a medicine ball
Sets RepsWeight/
Resistance
Stick Crunch
1. Start by lying on your back with your legs bent to 90 degrees.
2. Holding a stick or broom handle with both hands reach up and crunch towards your feet.
3. Slowly return to the starting position and repeat for the desired repetitions.

fitness bootcamp workout tip:
you can use a dumbbell or medicine ball or towel
Sets RepsWeight/
Resistance
Single Leg Plank Raise
1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.
2. Once the plank is formed raise one foot off the ground and then return to the starting position.
3. Repeat this movement for the desired repetitions alternating back and forth between legs.

fitness bootcamp workout tip:
keep hips level with shoulders and squeeze glutes as you raise the leg
Sets RepsWeight/
Resistance
Side Plank
1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time.
2. Lower your body and repeat on the other side.
3. Remember to keep your head, neck and body in a straight line.

fitness bootcamp workout tip:
work the abs more by raising and lower the hip instead of just holding
Sets RepsWeight/
Resistance
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.


fitness bootcamp workout tip:
drop tailbone down towards floor as you pull knee towards you.
Sets RepsWeight/
Resistance
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.


fitness bootcamp workout tip:
Sets RepsWeight/
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.

fitness bootcamp workout tip:
Sets RepsWeight/
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.


fitness bootcamp workout tip:
Sets RepsWeight/
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.

fitness bootcamp workout tip:
use chair or couch for back foot
Sets RepsWeight/
Resistance

Get better results from you bootcamp workouts with these Carb Rotation Diet Tips.