Phys Ed Boot Camp Workout

The phys ed boot camp workout was a favorite at my fitness boot camp. It was also featured in Better Homes & Gardens' Healthy You Buddy Boot Camp fall of 2008. The magazine turned it into a quick workout but the entire workout is about 40-50 minutes long and includes challenging interval training supersets for increased fatloss and endurance.

Warm up by supersetting the first 3 exercises. Perform 8-10 reps of each exercise going from one to the next without rest and repeat for 5 minutes. The balance exercise is a core/focusing exercise so draw that belly in and focus for 10 slow counts.

Continue with a superset of the next 3 exercises. Perform each exercise for 30-45 seconds (30-45 sec each side on single side moves). After one superset take a 30 second break then repeat 1-2 more times. Continue with a superset of the next 3 exercises. Perform each exercise for 30-45 seconds (30-45 sec each side on single side moves). After one superset take a 30 second break then repeat 3 more times.

Rest for 30 seconds then go right into 4 min. of cardio intervals alternating between 20 sec. of hard work and 10 sec. of recovery or 30 seconds of hard work and 15 sec. of recovery.

Finish up with the ab circuit and perform 15-20 reps of each ab exercise no rest between exercises. One round if fine or repeat if you like. Cool down with 60 seconds of each stretch.


Exercise
Bodyweight Squats
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

Phys Ed Boot Camp Workout Tips:
Expand arms back and squeeze shoulder blades together as you stand back up if you need to work on reversing forward shoulder rotation.
Sets Reps Weight/
Resistance
Tempo Time
 
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.


Phys Ed Boot Camp Workout Tips:
You can do with or without the pushup.
Sets Reps Weight/
Resistance
Tempo Time
 
Standing Balance on Extreme Balance Board
1. Start by placing both feet on the balance board angled so one edge is on the ground.
2. Once both feet are on the board then proceed to balance the sides so that the board is parallel to the floor.
3. The objective is to maintain balance and keep the board parallel to the floor.
4. Hold for the desired number of seconds.

Phys Ed Boot Camp Workout Tips:
Focus on drawing the belly button in towards the spine without tensing the rest of your body. Keep knees soft and shoulders relaxed. Count to 10 slowly. Core activation and focus is key for the rest of the workout.
Sets Reps Weight/
Resistance
Tempo Time
 
Lunge Crossover with Med ball
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. Hold medicine ball in front of your chest.
3) Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball.
4) Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps.


Phys Ed Boot Camp Workout Tips:
Use any weight you like. Db, sandbell, kettlebell, all work or work with no weight if you're a beginner.
Sets Reps Weight/
Resistance
Tempo Time
 
Prone Pull Ins on Ball
Start Position: Roll out on the ball so that your shins are on the ball and you are supported by your hands in a table top position.
Pull the ball using your feet towards your chest. While doing this bend your elbows in a pushup fashion.
Return to starting position.

Phys Ed Boot Camp Workout Tips:
You can also try quad squats if you don't have a ball. Check out my McGyver 3M Workout to see how.
Sets Reps Weight/
Resistance
Tempo Time
 
Pushup with rotation
1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head.
2. Proceed to complete this same movement with the other arm. Then return to a normal pushup.
3. Complete this movement for the desired number of repetitions.
4. To make this more challenging hold a dumbell in each hand while completing this movement.

Phys Ed Boot Camp Workout Tips:
You can do this with or without the pushup. Be sure to turn into a full side plank as you come up. The rotation happens at the hips not at the shoulders.
Sets Reps Weight/
Resistance
Tempo Time
 
Floor Pull to Split Lunge Position
1. Reach down and grip the sandbag on each end. Keeping your back flat explode up to a standing position.
2. Pull the sandbag with straight arms up over your head as you stand up.
3. As you are standing up step back with one leg into a lunged position.
4. Hold this position until controlled. Return to the starting position and repeat for desired repetitions. Then switch and repeat with the other leg.

Phys Ed Boot Camp Workout Tips:
Be sure to reach down all the way down to the floor and really sit into it. Be careful not to let the bag go back behind the head and shoulders as you pull back.
Sets Reps Weight/
Resistance
Tempo Time
 
Bentover Band Row
1. Start by standing on the band with both feet and grabbing each end with your hands.
2. Bend forward to about a 45 degree angle keeping your back flat.
3. Row the bands up towards your waist and let your elbows point towards the ceiling.
4. Return to the starting position and repeat.

Phys Ed Boot Camp Workout Tips:
Use a wider stance and cross the cables for more resistance or attach band to door for regular rows.
Sets Reps Weight/
Resistance
Tempo Time
 
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.

Phys Ed Boot Camp Workout Tips:
Use sliding discs If you're advanced and want to make it more cardiovascular.
Sets Reps Weight/
Resistance
Tempo Time
 
Jump Rope (alternating foot)
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 alternating your feet touching the ground as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.


Phys Ed Boot Camp Workout Tips:
4 minutes of 20 seconds work 10 seconds recovery or 30 seconds work 15 seconds recovery.
Sets Reps Weight/
Resistance
Tempo Time
 
Lumbar Roll
1. Lie on your back with your legs in thighs perpendicular to the floor and your knees bent.
2. Keeping your shoulders on the ground slowly rotate your legs to the right until they touch the floor.
3. In a controlling manner bring your legs back up to the starting position.
4. Repeat with the other side.

Phys Ed Boot Camp Workout Tips:
Keep belly button pulled in tight. If you're sliding down or up that means you're cheating and not using your abs.
Sets Reps Weight/
Resistance
Tempo Time
 
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.

Phys Ed Boot Camp Workout Tips:
Pull the abs in tight as the legs go up and down. Stabilizing the pelvis (keeping back from arching) as the legs move up and down is the whole point of this exercise. Lowering legs is not as important as keeping back flat as they go down.
Sets Reps Weight/
Resistance
Tempo Time
 
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.

Phys Ed Boot Camp Workout Tips:
Use gliding discs to make this more challenging. Ball and TRX work really well too.
Sets Reps Weight/
Resistance
Tempo Time
 
Wide Leg Upward Dog
1. Begin by lying on the stomach on the floor. Place the hands behind the shoulders and bring the legs out to the side slightly wider than hip-width.
2. Relax the buttocks and the legs. Inhale and push evenly down through the hands and lift the chest up towards the sky, gently arching the spine. Roll the shoulders back and down and away from the ears, look up towards the sky.
3. Do not allow the lower back to collapse down towards the floor. Stay connected to the core musculature by pulling the navel in towards the spine and lifting the pelvic floor muscles.
4. Keep the fingers and thumbs spread evenly pushing down through all four corners of the palms. Relax the buttocks and the legs. Lift the thighs and chins off the floor pushing down evenly through hands and through the tops of the feet.
5. Do not allow the lower back to collapse and keep connected to the core. Stay here for 5 to 10 deep breaths.


Phys Ed Boot Camp Workout Tips:
hold 60 seconds
Sets Reps Weight/
Resistance
Tempo Time
 
Downward Facing Dog
1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another.
2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands.
3. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles.
4. Maintain in this pose for 5 to 10 deep breaths.


Phys Ed Boot Camp Workout Tips:
hold 60 seconds
Sets Reps Weight/
Resistance
Tempo Time
 
Single Leg Standing Straddle
1. Start by standing with your feet spread as far apart as possible.
2. Lean forward toward one leg and try to reach your foot or until a comfortable stretch is felt in your low back and hamstring.
3. Hold for the prescribed time and then repeat with the other leg.

Phys Ed Boot Camp Workout Tips:
hold 60 seconds each side
Sets Reps Weight/
Resistance
Tempo Time
 
Seated lateral stretch with bar
1. Sit on the ground with one leg extended in front of you and the other leg bent so that your foot is on the inside of the other thigh.
2. Holding toning bar overhead bend laterally to the extended legs side.
3. Hold for the prescribed number of repetitions and then repeat to the other side.

Phys Ed Boot Camp Workout Tips:
hold 60 seconds each side
Sets Reps Weight/
Resistance
Tempo Time
 


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