The total body boot camp workout burns fat and calories, increases strength and endurance, and targets all the trouble zones including abs, butt, arms, and inner thighs.
Start with a quick warm-up that includes two rounds of: 30 seconds of jumping jacks, 30 seconds of wall pushups or pushups from knees, 30 seconds of traveling side squats.
The warm-up takes 3 minutes and is very important if you want to be able to make it through 3 rounds of killer exercises in under 21 minutes.
Once you warm-up continue with 50 seconds of each of the following exercises also featured in the video below:
plank walk outs with pushups
sumo squat with sandbell toss
trx hip thrusts to bodyweight rows
valslide reverse lunges with sandbell press
mountain climbers (add valslides if you can handle it)
valslide plank to pike (perform regular plank to pike if adding valslides is too hard or hurts your back)
Only take 10 seconds to transition between exercises and after one full circuit rest for 60 seconds then repeat two more times.
Tips for beginners, people with low back issues, weak core or upper bodies, and those with poor flexibility:
If you have trouble with the pushups just drop the knees to the floor for the pushup portion of the exercise but be sure to resume the plank position before walking it back up to standing.
When you sumo squat and begin to lift the bag be sure to contract the abs to support the low back and no bending from the waist. Get down low and stretch those glutes and the low back (this is a strength exercise as well as a core stability exercise and also a hip mobility exercise (bootcamp workouts address many aspects of fitness not just strength).
When having trouble with balance, slow the exercises down and focus on form. After you get the form down then work on going a bit faster. Use your abs to stabilize at all times!
If you don't have the fitness gear you see in the video then just improvise and use what you have until you're ready to upgrade. i.e. a towel wrapped around a pole or railing is just as effective for bodyweight rows as a suspension trainer. A dumbbell works like a sandbell except you can't slam it. Try to think outside the box.
Can't touch the floor with legs straight? Bend the knees a bit. Your flexibility will improve over time.
Can't complete 50 seconds of work with good form? Go slower until you build endurance and strength or try 30-40 seconds of work instead (keep the 10 sec. transitions).
Tips for Intermediates & Advanced:
Want to increase the intensity? Try 2 pushups at the bottom instead of one. Use a slightly heavier sandbag or add some rotation to your sandbag exercises. Use the valslides for the mountain climbers. Place your chest directly under the suspension trainer anchor point with legs straight. Add abduction to the valslide plank pike (legs out the in before piking up). Just push beyond your comfort zone but do it safely.
My abs and inner thighs are killing me today thanks to the valslide pikes and lunges. I had done these before with the round gliding discs but the valslides are more challenging because the discs are smaller and they glide more easily which means you have to work harder to control your body.