Weightloss Bootcamp Workout

The weightloss bootcamp workout blasts fat with intense cardio intervals, core and body weight exercises and stretches.

This is the weight loss boot camp workout that my second time bootcamp clients actually do for weightloss and fitness.

Perform exercises 1-11 for reps or time going from one to the next without resting in between.

This includes your warm-up, core exercises, body weight exercises, and fat burning cardio intervals. Run, walk, or jump rope, if you don't have access to cardio machines.

Take a quick break if needed then superset exercises 12-14 for reps or time then superset exercises 15-16 for reps or time.

Finish up with 1 minute of each stretch. Takes about 45-50 minutes. Choose reps or time that is right for your body. 10-20 reps or 30-60 sec. intervals.

Exercise
Seated Bike Starting Position: Adjust the seat so that your legs have just a slight knee bend when your foot is at the bottom position. Increase the resistance until you are challenged yet can keep good cycling form. weightloss bootcamp workout tip: 2 min. high resistance moderate paced warm-up then alternate for 4 min. between: 30 sec. moderate resistance fast paced interval 30 sec. moderate resistance moderate paced interval then finish up with 2 min. low resistance moderate paced interval	Sets Reps Weight/ Resistance
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 number of repetitions. weightloss bootcamp workout tip: 10-20 reps or 30-60 sec. interval	Sets Reps Weight/ Resistance
Bridge (Plank) on elbows 1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest. 2. Prop yourself up to form a bridge using your toes and forearms. 3. Maintain a flat back and do not allow your hips to sag towards the ground. 4. Hold for the required time limit or until you can no longer maintain a flat bridge. weightloss bootcamp workout tip: 10-20 reps or 30-60 sec. interval	Sets Reps Weight/ Resistance
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. 6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics. weightloss bootcamp workout tip: 10-20 reps or 30-60 sec. interval	Sets Reps Weight/ 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. weightloss bootcamp workout tip: 10-20 reps or 30-60 sec. interval	Sets Reps Weight/ Resistance
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. weightloss bootcamp workout tip: 10-20 reps or 30-60 sec. interval	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. weightloss bootcamp workout tip: 10-20 reps or 30-60 sec. interval	Sets Reps Weight/ Resistance
Plank Knee-ins 1. Start by getting on your hands and knees in a push-up position. 2. Keeping your abs tight and your trunk parallel bring one knee in towards your chest. 3. Return the foot back to the starting position and repeat with the other leg. weightloss bootcamp workout tip: 10-20 reps or 30-60 sec. interval	Sets Reps Weight/ Resistance
Power boat pose 1. Start by sitting on the floor and extending your legs and arms. 2. Lean back keeping your legs straight with your arms extended in front of you. 3. Hold this balanced position maintaining proper positioning for the desired time limit. 4. Rest and repeat for the desired repetitions. weightloss bootcamp workout tip: 10-20 reps or 30-60 sec. interval	Sets Reps Weight/ Resistance
Power Jacks 1. Start in a shoulder width stance with your knees slightly bent. 2. Jump up into the air and spread your legs out into a wide stance and land in this position. 3. Immediately proceed into a squat and then stand back up into a jump to land with both feet at a shoulder width stance. 4. Repeat this movement for the recommended repetitions. weightloss bootcamp workout tip: 10-20 reps or 30-60 sec. interval	Sets Reps Weight/ Resistance
Elliptical Place your feet on the foot plates and grab the arm handles. Set your resistance so that it is challenging and start the elliptical motion by pulling machine arm with one arm and push the other machine arm. Pick a pace that will elevate your heart rate yet let you stay on the machine for a while. weightloss bootcamp workout tip: 4 min. of intervals alternating between hard/moderate intensity. 20/10 30/30 or 50/10 all great options	Sets Reps Weight/ Resistance
Dumbell Deadlift Row 1. Start by holding dumbells at your side. 2. Squat down until the dumbells almost touch the ground. 3. Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle. 4. Now pull the dumbells in towards your waist. 5. Return to the starting position and repeat. weightloss bootcamp workout tip: 10-20 reps or 30-60 sec. interval	Sets Reps Weight/ Resistance
Bicep Curl with Hip Flexion 1. Start by holding a dumbell in each hand. 2. Proceed to raise one leg off the ground and hold at a 90 degree angle. 3. Next perform your bicep curl maintaining your balance keeping your leg bent. 4. Perform half your repetitions and then switch legs to complete the other half. weightloss bootcamp workout tip: 10-20 reps or 30-60 sec. interval	Sets Reps Weight/ Resistance
Chest/Shoulder handstand pushup 1. Start by placing your hands on the ground and then placing your feet up on the wall so that your are at least at a 45 degree angle. 2. Proceed to bend your arms into a pushup position until you have reached your full range of motion. 3. Extend your arms and return to the starting position and repeat for the desired repetitions. weightloss bootcamp workout tip: 10-20 reps or 30-60 sec. interval	Sets Reps Weight/ Resistance
Walking Lunge with Dumbbell 1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand. 2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. 3. Push body up and move the back foot beside the front foot. Alternate feet and repeat. 4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. weightloss bootcamp workout tip: 10-20 reps or 30-60 sec. interval	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. weightloss bootcamp workout tip: 10-20 reps or 30-60 sec. interval	Sets Reps Weight/ 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. weightloss bootcamp workout tip: 10-20 reps or 30-60 sec. interval	Sets Reps Weight/ Resistance
Back (wall stretch) Reach out and place your hands onto a wall. Now bend forward so that your shoulders are below your hands. Shift your hips backwards yet keep your hands on the wall. Hold this position to stretch your back and shoulders. bootcamp workout tip:	Sets Reps Weight/ Resistance
Chest (doorway) Place an outstretched arm against a wall or doorway and lean forward with that shoulder. You should feel a stretch in your chest when you lean forward. Hold for the recommended number of seconds. Repeat with the other arm. weightloss bootcamp workout tip:	Sets Reps Weight/ Resistance
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. bootcamp workout tip: Tuck tailbone under to protect low back and back of knee.	Sets Reps Weight/ Resistance

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