Looking to lean out for the summer? This is the ultimate workout to get it done. If you lay it all out during this session, you’re bound to burn at least 500 calories by your last rep. Not to mention, this full-body strength and conditioning workout increases your metabolism so you’ll continue to burn hundreds of calories hours after your session.
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Perform each exercise for 30 seconds unless reps are noted.
1. Quick Jumping Jacks
Stand with a wide foot position and arms extended at shoulder height. Reach your right arm across your body touching your left toe. Return to starting position and alternate.
3. Butt kicks
4. High knees
5. Overhead squats to march
With both arms straight above head, drive hips back and lower tailbone toward the ground. After reaching maximum range of motion drive the hips forward and upward. As you return back to standing position kick your right leg upward and bring your left hand across your body to meet your right foot. Alternate for 30 seconds.
6. Reverse lunge with arm raise (Hip flexor stretch)
Stand with feet shoulder-width apart. Step right foot back into lunge position while raising both arms overhead and leaning back. Return to standing position and repeat on the same side for five repetitions and repeat on the opposite side.
7. Spider Steps
In pushup position, place your right foot two inches outside of your right hand, driving your hips forward. Return back to pushup position and repeat on the other side. Alternate for 30 seconds.
In pushup position, lower your chest down toward the ground keeping your core engaged and your back flat. Pressing your hands into the floor lift your chest upward. When returning to pushup position rotate your right hand upward while pivoting your feet left until both heels touch the ground. Place hand back down and alternate sides for 30 seconds.
The only rest is going from one exercise to the other. Complete 1A, 2A, 3A three times before proceeding to the second circuit.
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1a. Kettlebell Swings
Stand with your feet outside hip width with your toes pointed out slightly and your shoulders retracted. Hinging back at the hips, let your arms swing back between your legs creating a pendulum. As your forearms touch your inner thighs “pop” your hips forward to drive the kettlebell forward and above the crown of your head.
2a. Sandbag Pause Squat
Stand tall with your feet hip width with your sandbag in rack position resting across the front of your shoulders and across your chest, keeping your elbows up in front of you as high as possible. Push your hips back and lower your tailbone toward the floor with your weight on your heels. As you reach parellel position hold the position for 2 seconds. Then pushing your heels into the ground drive your hips upward back to starting position.
3a. Burpee w/ Overhead Clap (bottom of rep)
From standing position squat down placing your hands on the ground. Hop both feet back into plank position keeping your core engaged and your back flat. Lower your chest to the ground until you’re completely on your stomach. Release your hands from the ground and, while keeping your head in neutral spine position, clap both hands above the crown of your head. Return your hands outside of your shoulders, engage your core, and lift your body back to pushup position. Hop both feet forward at shoulder width while pushing your upper body back. Return back to standing position and repeat.
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1b. Medicine Ball Overhead Rotational Slams
While holding a medicine ball overhead, began to rotate your torso to your right. Keeping you toes facing forward bring the ball downward as fast as possible bending into a 3/4 squat. As the ball reaches waist height release it aggresively slamming it into the ground. Quickly catch the medicine ball as it bounces off of the ground, and in the same movement pattern return the ball back to overhead position. Continue traveling to the other side and repeat.
2b. Stair/Treadmill Sprints
Reps: 6 sprints
Utilizing a set of stairs sprint upward keeping your toes up, driving your knees upward as high as possible. Keep your chest over your thighs and your arms driving forward and back at 90 degrees as your foot strikes every other stair. Finish to the top and walk down under control. If using a treadmill, set it to 10–12 degrees and sprint at a speed where you can sustain proper running mechanics and the belt is not dictating your running cycle.
3b. Sandbag Push Presses
Stand tall with your feet hip width with your sandbag in rack position resting across the front of your shoulders and across your chest, keeping your elbows up in front of you slightly lower than shoulder height. Slightly bend your knees and immediately drive up through your hips quickly pressing the sandbag overhead. As you lock out and gain stability rerack the sandbag absorbing it by softening your knees.
4b. Split Squat Jumps
Reps: 10 (each leg)
Start in lunge position with your right foot forward, your left foot back, and your knees at 90 degrees. With arms behind you drive both feet into the ground throwing both arms forward and jump as high as possible. As you reach your highest point scissor your foot so your right foot is now behind you and your left foot in front. Land in a lunge position returning your arms behind you.
5b. Lateral Bear Crawl Pushups
Start in pushup position making sure your core is engaged and your back is flat. Shifting to your right, place your right hand and foot 4 inches outside of your right shoulder, then bringing your left hand and foot back to shoulder width. Repeat for one more cycle and then perform a pushup. Travel back to the left for two cycles and perform another pushup.
About the Author: Curtis Williams is Fitness Director at Under Armour Performance Training Center in NYC, a sports performance coach, and former NFL wide receiver.
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What Dr. Melinda Ratini Says:
Boot camp is a great way to quick start weight loss and fitness, but there are some things that you need to know before you enlist:
It’s intense. It will work all your major muscle groups, including your core, and give you a great cardio workout to boot.
It’s not for you if you don’t like to sweat. Although you can do the exercises at your own pace, you will get the most out of it if you really push yourself.
Take steps to avoid injury. Warm up first and cool down after boot camp. Do the moves exactly like your instructor says. If you’re not sure, ask.
Is It Good for Me If I Have a Health Condition?
You’ll definitely lose extra weight and boost your cardio fitness. Before you start, ask your doctor if it’s OK for you to do.
If you have diabetes, you will be burning calories and bringing down your blood sugar. Ask your doctor if you need to adjust your diabetes treatment plan. You may need to modify high-impact moves if you have any nerve pain or nerve damage from diabetes.
Do you have high blood pressure or high cholesterol? An aerobic workout like boot camp will help lower your blood pressure and cholesterol, but you should start slowly if you have these or other risk factors for heart disease or other medical problems.
If you already have heart disease, your doctor may recommend starting to exercise in a cardiac rehab program.
Boot camp is not for you if you have physical disabilities, arthritis, or knee or back pain. Many of the moves are hard on your joints. Look for a low-impact workout instead.
It’s also not a good workout if you are pregnant, unless you were doing a boot camp program before your pregnancy. Even so, you will have to make major changes in your routine as your pregnancy progresses.
When you’re pregnant, your joints don’t need the high-impact pounding that they will take. Moves like lunges are not safe as you belly grows and your center of gravity shifts. You will also be likely to overheat, and that can cause problems for your baby. A fitness routine like water aerobics is a safer way to stay flexible and strong while you’re expecting.
Get Fit Fast – Bootcamp Sample Workout!
Wondering what happens in the Gym on Mondays, Wednesday and Fridays?
Give our Tuesday at home workout a go this week – then come check out a full 30min Torture with Tash workout at 6:15am, 8:40am & 5:30pm any Monday/Wednesday or Friday.
First session is free!!
30 Day Get Fit Bootcamp Program
All workouts start with 2min warm up: 20sec each of these movements
● Arm Circles forward
● Arm Circles back
● Chest Openers – cross arms in front of body – alternate top and bottom arms
● Spine Twists – swing arms and look at back of room – side to side
● Arm Shakes – Imagine you are shaking water off your arms – fingertips to the
sky, fingertips to the ground.
● Full body movement – have fun, jump around.
Tuesday – 15 min Workout – at home
Warm Up – Go through circuit 2 x, 20 sec each exercise (2min)
Pushup or Kneeling Pushup
Total Body Extension
Main Workout – 10min – 30sec each exercise x 3 rounds – 30 sec rest between circuits.
Cross Body Mountain Climber
Single Leg Hip Extension Right Side
Single Leg Hip Extension Left Side
Close Grip Pushups
Finisher – 2 mins 20sec on 10 sec off x 2 no rest
Lunge the Mountain
Alternating Prisoner Lunge
Alternative Lateral Lunge
Cross body mtn climber
Tired of your usual gym routine? Us too. So we talked to Stacy Berman, certified trainer and head of Stacy’s Boot Camp in New York City. The result? A six-week workout plan from the new WH book, The Big Book of Exercises. It’ll whip you into shape–guaranteed!
5-minute warm-up jog or jump rope
50 jumping jacks
Repeat three times.
10-15 squat thrusts
10-15 alternating forward lunges per leg
20 leg lifts
Repeat three times.
1-minute run or 1-minute jump rope
1 minute plank position
Repeat three times.
Go to week two >>
Stand as tall as you can with your feet spread shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position.
Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible. If your hips sag at any point during the exercise, your form has broken down. When this happens, consider that your last repetition and end the set.
3. Jumping Jacks
Stand with your feet together and your hands at your sides. Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide. Without pausing, quickly reverse the movement and repeat.
4. Squat Thrusts
Stand with your feet shoulder-width apart and your arms at your sides. Push your hips back, bend your knees, and lower your body as deep as you can into a squat. Kick your legs backward, so that you’re now in a pushup position. Then quickly bring your legs back to the squat position. Stand up quickly and repeat the entire movement.
5. Alternating Lunges
Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other. Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees. Pause, then, raise up and bring your back foot forward so that you move forward (like you’re walking) a step with every rep. Step forward with the alternate leg and repeat.
6. Leg Lifts
Lie faceup on the floor, and raise your upper legs until they’re perpendicular to the floor. Bend your knees slightly. Without changing the arch in your lower back or the angle of your knees, brace your core and try to take 3 to 5 seconds to lower your feet as close to the floor as you can. One trick: Press your lower back toward the floor as you perform the movement. Once your feet touch the floor, raise them back to the starting position and repeat.
Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs as if you were about to be punched in the gut. Hold this position for 1 minute while breathing deeply.
Summer Body Boot Camp Program
For many of us, warm summer months are the perfect motivation to work out. Whether your goal is to lose weight, build muscle, or maintain a sculpted physique, the summer months are the perfect time to get started.
This summer body program is a no-weights boot camp that will kick your routine up a notch. You will perform five moves per day, plus cardio three times a week. Cycle through the moves with limited short breaks to get the most out of your workout. Build muscle, lose fat, and improve your cardiovascular health with one simple plan.
Because the workout requires no weights or fancy equipments, you can do it almost anywhere. If you don’t have access to a gym, you can go outside or work out in any room with ample space. For the cardio portion of the program, instead of running on a treadmill, you can run outside at about a 11-12 min per mile pace.
What You’ll Need: A gym timer (Gymboss is a free-to-download app), mat, and a bench or chair
What to Do: Each week, you will have a set of five moves. Set your gym timer for 50 seconds of exercise and 10 seconds of rest. Cycle through all the moves in order. Rest for 30-60 seconds and repeat.
Beginners: 3 cycles
Intermediate: 5 cycles
Advanced: 7 cycles
Below, you’ll find videos showing how to perform each move. It’s important to use proper form as this can help prevent injuries.
Mondays – Legs & Cardio
Cardio – 45 minutes on the treadmill (4.5 – 5.5 mph)
Tuesdays – Arms, Chest & Back
Up & Down Plank
Wednesdays – Abs & Cardio
Cardio – 45 minutes on the treadmill (4.5 – 5.5 mph)
Thursdays – Total Body
Fridays – Butt & Cardio
Donkey Kicks (Right Leg)
Donkey Kicks (Left Leg)
Single-Leg Glute Bridge (Right Leg)
Single-Leg Glute Bridge (Left Leg)
Cardio – 45 minutes on the treadmill (4.5 – 5.5 mph)
Saturdays – Legs & Abs
Sundays – Rest Day
Up & Down Plank
Single-Leg Glute Bridge
Sweat the summer away! Let us know how we’re doing. Leave a comment in the section below about this article or anything else on the site.
Summer Bootcamp Workout Tips
A great way to kick start a couch-potato’s summer fitness routine is with a boot camp style workout! “Drilling” students like soldiers and helping them reach new physical performance peaks will amp them up for a summer full of hot days, long workouts, and great results. The benefits of a summer boot camp workout are tremendous, but there are some basic tips every trainer should be aware of, and share with their students before the whistle blows!
It is important to stay hydrated during summer boot camp workouts, so encourage your students to drink water before, during and after class. Recommend that they bring more than one puny bottle of water, because in the heat, a student can easily lose a liter or more of fluids per hour. Coconut water is also a great hydration aide, because of it’s high electrolyte content.
The clothing a student wears can make a big difference in their summer boot camp experience. Light-colored and loose-fitting are good general rules to follow, as well as proper footwear, and eye protection in direct sunlight.
If the boot camp location is outdoors, remind students to prepare for the elements. Bringing bug spray and sunscreen is always a good idea, but make sure they select one intended for sports to avoid sweating it off in the midday heat.
Remind students to listen to their bodies! This is critical. Every student has a different threshold for heat, sun, exercise, and dehydration. Ask them to please excuse themselves anytime they need for a drink or a break, but never to abuse that ability to get out of more crunches!
Carry extra supplies, because your students are bound to forget something. Having an extra towel or protein bar on hand could save the day. Always carry extra water, chilled in case someone overheats. It is better to be over prepared than under-prepared!
Now get out there and show every student that this summer is THEIR chance to get in ideal shape!