Quick Bootcamp Workout

This quick bootcamp workout but burns fat and builds lean strong muscle in just 10 minutes. It includes 3 warm-up exercises 4 super demanding multi-purpose full body exercises, and 3 stretches.

Start with the quick boot camp warm-up using exercises 1-3. You can either do them individually with 10 second breaks between sets or do two quick circuits with no breaks at all.

After your warm-up go right into supersets of exercises 4 and 5. So alternate back and forth between sets of 4 and 5 for the number of sets and reps indicated without resting between sets. As soon as you finish do the same with exercises 6 and 7, going back and forth without resting between sets.

Finish up with all 3 stretches and you're done. You can use this quick bootcamp workout on days when you don't have time for a longer workout.

You can also pair it with interval cardio or a more leg or arm focused workout. You can also follow it up with some yoga for increased fat burning and core strength.


Exercise
Squat Jump
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.


Quick Bootcamp Workout Tip:
Stay light on your feet.
Sets Reps Weight/
Resistance
Tempo Time
1       30 seconds 
2       30 seconds 
 
Single Leg Russian Twist
1. Stand with feet hip-width apart.
2. Hold medicine ball with both hands and arms only slightly bent.
3. Swing ball over to the right hip and come up onto right foot. Forcefully swing ball forward and around towards the left side so that you are only standing on left foot. Reverse back in the opposite direction. Keep the stomach drawn in to maximize proper usage of muscle.


Quick Bootcamp Workout Tip:
Pivot the feet and contract the obliques to stop and start the side to side motion.
Sets Reps Weight/
Resistance
Tempo Time
1       30 seconds 
2       30 seconds 
 
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.

Quick Bootcamp Workout Tip:
Don't let the hips drop down too far and initiate the movement by contracting the low abs.
Sets Reps Weight/
Resistance
Tempo Time
1       30 seconds 
2       30 seconds 
 
Chest Flye
1) Sit in upright position on flexaball with feet flat on floor.
2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on mid to upper back region (you may rest head on flexaball). Raise hips to create a “table top” position parallel to floor.
3) Start position: Maintaining stability, bring DB’s to shoulders and press up positioning DB’s above the chest with palms facing each other (neutral grip).
4) Keeping the elbows slightly bent, lower the DB’s out and away from each other in an arcing motion with hands aligned with the nipple-line.
5) Let your upper arm go parallel to slightly past parallel to the ground before returning to the start position.
6) To end the exercise, place the DB’s on shoulders, lower hips to floor, and then place DB’s on floor.
7) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position.

Quick Bootcamp Workout Tip:
Take your time with this exercise so that you are going through the full range of motion slowly and with fluid motion.
Sets Reps Weight/
Resistance
Tempo Time
1 10       
2 10       
3 10       
 
1 Arm Row with Bar on Ball
1. Start by placing your left hand and knee on the stability ball.
2. Holding the toning bar in your right hand row the bar up to your waist.
3. Remember to squeeze your shoulder blade together as you row.
4. Return to the starting position and repeat according to the prescribed repetitions.

Quick Bootcamp Workout Tip:
Use a dumbbell if you don't have a bar and be sure to put your weight into the ball to really work the core.
Sets Reps Weight/
Resistance
Tempo Time
1 10       
2      
3      
 
Walking Lunge Curl and Press
1. Start by lunging forward with the dumbells at your side.
2. As you stand up from your lunge curl the dumbells up towards the shoulders.
3. Bring the dumbells back down to your waist as you go into your next lunge.
4. As you stand up from the second lunge raise the dumbells up over your head as if you are shoulder pressing them up.
5. Bring them back down to the waist when you lunge down for the third time and repeat this sequence.
6. Repeat for the recommended repetitions.

Quick Bootcamp Workout Tip:
Be sure to keep those knees behind the toes at all times and contract the abs for better balance.
Sets Reps Weight/
Resistance
Tempo Time
1 10       
2      
3      
 
1 Leg SLDL
1. Start by holding a dumbell in your right hand.
2. Keeping your back straight and your left leg straight bend forward letting your right leg come off the ground and behind you.
3. Bend forward until a comfortable range of motion is reached.
4. Return to the starting position and repeat with the other leg and arm.
5. Alternate back and forth until the desired repetitions are met.

Quick Bootcamp Workout Tip:
Think of your body as a pendulum and squeeze the glute to get that leg up to perpendicular with the floor. Having a chair in front of you can help with balance.
Sets Reps Weight/
Resistance
Tempo Time
1 10 each side       
2 8 each side       
3 8 each side       
 
Standing lateral stretch
1. Start by hanging onto a bar with one hand and raising the other hand above your head.
2. Keeping your feet on the ground bend laterally to the side. Do not lean forward or back to accomplish movement.
3. Keeping your body parallel you should feel a stretch on your side.
4. Hold for the prescribed time and repeat with the other side.

Quick Bootcamp Workout Tip:
Extend from the ribcage and Let the supporting arms bend a bit.
Sets Reps Weight/
Resistance
Tempo Time
1       30 seconds each side 
 
Lateral Bend Straddle
1. Start by placing your feet as far apart as possible and your hands overhead.
2. Lean to a side and try to reach ankle with your hand.
3. Remember to keep your body parallel and do not lean forward or backwards.
4. Hold for the prescribed time and repeat to the other side.

Quick Bootcamp Workout Tip:
This is also called triangle pose in yoga. Keep the pelvis tucked under (butt under) abs and quads tight for a more effective stretch. Push into the heels to come out of it.
Sets Reps Weight/
Resistance
Tempo Time
1       60 seconds each side 
 
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.

Quick Bootcamp Workout Tip:
It takes a lot of time to get into this position. Use a wall or chair to prop the back foot up and a cushion or towel to cushion the knee. Stay in the stretched position for 2 minutes to get the full benefit of this stretch.
Sets Reps Weight/
Resistance
Tempo Time
1       2 minutes each side 
 

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