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I have another killer workout for you to try- at home, at the gym, or even outside. This is a perfect example of a a typical Bootcamp class with me!

Simple, challenging and effective. Those are the qualities of a successful bootcamp workout in my opinion. So this is what I keep in mind when planning each of my classes. Here is a no nonsense workout that encompasses all these qualities. You know how I love my circuit training 😉

EQUIPMENT:

  • Mat
  • A pair of dumbbells (5-10 lbs)
  • Timer. I use the Gymboss, to set 2 different intervals. Or use a stop watch.

INSTRUCTIONS:

  • You have 3 circuits to complete in this workout, each consisting of 4 exercises.
  • Start with circuit A, below. You have to complete 3 rounds of it. The first round, you will complete each exercise for 50 seconds, taking just 10 seconds to recover between each. The second round through, you will complete 40 sec on, 10 sec off. The third – 30 sec on, 10 sec off. So it will look like this:
    • Round 1: 50 seconds, 10 seconds off
    • Round 2: 40 seconds on, 10 seconds off
    • Round 3: 30 seconds on, 10 seconds off
  • You will do the same for circuits B and C.
  • Scroll over exercises w/ links for instructional videos

Circuit A, apart from targeting your core, will also be your warm-up circuit, as it will demand the least amount of impact on your joints, and allow your lungs and muscles to build up strength in order to better tackle the demanding circuits B and C up ahead.

Circuit B is a body weight circuit. So no weights needed, just you and your mat. Don’t underestimate its difficulty however. This is a killer set. After all, some of the most challenging workouts involve having to move, pull, push, and carry our own body weight!

Circuit C is your dumbbell strength circuit. You will need a pair of DBs.  Choose a pair that is challenging but that will allow you to complete all the reps (5-10lb is a safe bet to start).

Now enough chit chat. Let’s get moving…

Circuit A: Abs/Warm-up

  1. Mountain climbers
  2. Butterfly sit-up
  3. Ab leg raise + pulse up
  4. Russian twists (no weight)

Circuit B: Full Body Weight

  1. Single leg burpee –  Right leg
  2. Single leg burpee – Left leg
  3. Skaters
  4. Shoulder tap push-ups

Circuit C: Full Body, Dumbells (DBs):

  1. Plank to standing DB shoulder Press.
  2. Sumo squat + DB bicep curl
  3. Deep DB squats
  4. DB Bent over rows 

If you have any questions or comments regarding this workout or any other topic I’ve covered, I’d love to hear from you so please feel free to post on my Facebook or Twitter pages. Or contact me directly 🙂

Justine