Love My Bootcamp!

I've been teaching bootcamp for 2 years, indoor and outdoor. Sometimes I mix it up and we do obstacle courses, but mostly we do a lot of circuit style training so that they keep their heartrates up and burn the max calories they can. I alternate between a large muscle, multi, cardio then abs. Its efficient and effective. You will repeat the first and second exercises before doing cardio and abs once.

Warm up - 5 minutes

• Basic warm up exercises, incorporate in a little cardio to elevate heartrate (butt kicks, jump rope, jacks, etc.)

Circuit 1 (repeat first and second exercises before doing cardio and abs)

• Frog push up (on balls of feet, knees bent, almost like a crouching position, initiate push up without shifting hips or knees) - 1 minute
• Reverse lunge with bicep curl (curl as you lunge down, pull elbows slightly behind ribs when doing the curls) - 1 minute
• Jump rope - 2 minutes
• Full sit up - 1 minute

Circuit 2 (you will switch legs on second round)

• Chest press - 1 minute
• One leg bent row - 1 minute (stay on one leg for full minute)
• Butt kicks & high knees - 1 minute each
• Reverse crunch - 1 minute

Circuit 3

• Plank - 1 minute
• Side lunge with fan shoulder raises (as you lunge right, lift left arm to front and right arms to side - 1 minute
• Squat thrusts & football run - 1 minute each
• Bicycle crunch - 1 minute (slow!)

Circuit 4

• One leg lunge - 1 minute (stay on one leg for full minute)
• Low lunge with tricep press (stay in static low lunge, arms back, palms up, press palms to sky/ceiling-switch legs on second round) - 1 minute
• Mountain climbers - 1 minute
• Burpees - 30 seconds
• Jump rope - 30 seconds
• Corkscrew - 1 minute (leg straight up, make big circles with toes, alternating directions-make sure you focus on lifting hips as you come center to engage lower abdominals)

I always end with at least 10 minutes of yoga stretches at the end. You can take a break between each circuit if your class needs it. I give 30 seconds to 1 minute depending on their fitness level.

I hope you enjoy it! It's a killer but it's max calorie burn :)

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