Bootcamp Workouts

My favorite style of workouts are bootcamp style. Not only do they keep my heart rate up the entire time, but they also work your entire body!

I typically try to do at least 2-3 bootcamp style workouts a week- and then focus on specific muscle groups (legs, bi’s/ tri’s, back/ chest/ shoulders, etc.)  on the other days.

Here are some of my favorite bootcamp workouts! I will continue to add to these whenever I think of new ones

Here is my absolute favorite one: (well, for now at least )

5 minute warm- up (I typically jog @ 6.0 on the treadmill)

5 min. intense cardio- 1 min. @ 6.5, 30 sec. @ 9.0 repeat for 5 min.

30 Walking Lunges

1 minute plank hold

30 sec. right side plank hold

30 sec. left side plank hold

20 plie jumps

5 min. intense cardio- 1 min. @ 6.5, 30 sec. @ 9.0 repeat for 5 min.

15 straight leg deadlifts (with weight- choose a heavy weight)

20 squats

25 Bosu ball crunches pulling weight behind head**

15 each leg- Glute lifts on stability ball

5 min. intense cardio- 1 min. @ 6.5, 30 sec. @ 9.0 repeat for 5 min.

30 Walking Lunges

15 Fire hydrants- each leg

15 Fire hydrants with kick out- each leg

15 Rockstar Jumps

25 Bosu ball crunches pulling weight behind head**

5 min. intense cardio- 1 min. @ 6.5, 30 sec. @ 9.0 repeat for 5 min.

20 Frog Lifts on Stability ball (for your butt)

15 Stability ball hamstring curls

15 burpees with a jump at the end of each

15 (each leg) weighted donkey kicks

25 Bosu ball crunches pulling weight behind head**

30 second wall squat hold (I use the stability ball behind my back)

25 (each side) bicycle crunches

25 bench tuck crunches

**For the bosu ball crunches, I lay on a Bosu ball on my back & then use the V-rope on the cable machine & pull the weight behind my head. Hopefully that makes sense.
(<– like that! Sorry, that’s the best picture I could find!)

Plyometrics full body routine:
10 jumping lunges- each leg
25 jumping jacks
15 jump squats
20 butt kicks- each leg
10 reverse sit ups
10 X-crunches- each side
15 bench tuck crunches
15 tricep dips (on floor)
10 push ups
10 one- legged hip lifts- each side

Oxygen Magazine Bootcamp Circut
I got the beginning of this workout from my latest Oxygen magazine- May 2011, the rest of the moves I just added in myself. Most of the exercises involve weights- so just pick a weight that you are comfortable with! You can repeat this as many times as you would like- I usually do it twice- it will get you huffing & puffing!!

Exercise	Reps
Staggered Push-up	15 each arm
Chest Press to Skullcrusher	15
Jump squats with step	30 seconds
Lunge with Torso Rotation	15 each leg
Cross body hammer curls	15 each arm
Jump squats with step	1 minute
Plie Squat with Calf Raise	15
External Band Rotation
Jump squats with step	30 seconds
Plank Hold	1 minute
Run for 5 minutes- 6.5- 7.5 speed
Burpies with Jump at the End	10
Walking Lunges with Lift	20 each leg
Bicep Curls	15 each arm
Bench Dips	15
Weighted Bosu Ball crunches	40
Bicycle Crunches	50
Run for 5 minutes- 6.5- 7.5 speed