Bootcamp Workouts
Looking to get lean? Try bootcamp workouts. There's a reason bootcamp workouts are so popular. They get results—and fast! While the group atmosphere and fixed schedule can certainly help, the real secret is in the setup. If you’ve gone to a few bootcamp workouts before, you’ll have started to notice a theme: time-based interval circuits with minimal equipment so you can focus on intensity! However, dumbells and medicine balls are often incorporated in order to achieve maximum resistance.
Each circuit mixes super intense cardio moves with multi-joint strength exercises so you scorch the maximum amount of calories while you tone every inch of your body. While there are many videos and bootcamp workouts on the internet that I have listed below, there’s no reason why you can’t DIY, and I will show you how.
Bootcamp Workouts: Beginner
15 Minute Beginner Boot Camp - Joanna Soh Official
Curated by Joanna Soh (currently at 2.39 million subs), this 15-minute beginner’s bootcamp workout is perfect for those just starting their fitness journey! Featuring no equipment other than an exercise mat, this can be done in the comfort of your own home or at the gym. It's the ideal combination of cardio, strength, and core, which is the best and most effective way to burn fat, lose weight and build lean muscles. She guides and motivates you through the workout to make sure that you're executing proper form and getting the results you deserve. For best results, she recommends doing this workout 3 - 4 times weekly on alternate days. You can even break the workout up, for instance, 1 set in the morning, and another 1 more set in the evening.
Bootcamp Workouts Structure:
5-Minute Cardio / Warm Up
1) Leg Curls
2) Side Shuffle Touchdown
3) Low Square Walk
4) Burpees to Sprint
5) Groiners
4-Minute Lower Body
1) Forward to Back Lunge (Right)
2) Forward to Back Lunge (Left)
3) Squat with Side Kicks
4) Sumo Squat Pulses
3-Minute Core
1) Full Crunch Extension
2) Superman Squeeze
3) Mountain Climber
2-Minute Upper Body
1) Knee Push-ups
2) Plank Up-Down
1-Min Plank
Beginner Bootcamp Workout - Fitness Blender
Fitness Blender’s Beginner Boot Camp Workout is ideal for those who are looking to break a sweat, tone the body, and burn some extra calories – without a lot of joint-jarring, high-impact moves. If you want to take things up a notch, all of these exercises can easily be made harder with added resistance. Because of the range of toning moves and low impact cardio, this workout is for both those who are brand new to fitness and those who are looking for a lighter, less intense workout in between more challenging workout days. You do not need any equipment for this routine, however, dumbbells (or resistance bands, or a medicine ball, etc.) are highly recommended in order to increase the toning benefit and the total calorie expenditure. You will also need access to an open wall in order to do the plyometric wall push-ups.
Workout Structure:
8 Exercises
40 Second Active Intervals, 10 Seconds Rest in between each
3 Rounds Through
23 Minutes Total
Doing bootcamp workouts like this are perfect for those wishing to regain their fitness in a hurry or those who want to burn off some extra calories and give themselves a bit of an extra metabolism boost on a day that might otherwise have been a “rest” day. Even if you are at peak physical fitness, sometimes it’s a good idea to give yourself a breather from some of the other higher impact moves, and this light & easy video is a great way to do just that. According to Fitness Blender, this workout burns between 5-8 calories a minute or 115-184 total. Your exact expenditure will, of course, depend on many different variables.
Bootcamp Workouts: Advanced
I’m sure you’ve heard of men’s journal. Well if not, they are an American monthly men's lifestyle magazine focused on outdoor recreation and comprising editorials on the outdoors, environmental issues, health and fitness, style and fashion, and gear. They are also renowned for curating killer workouts, and they’ve got one called “The Ultimate Boot Camp Workout”. Here’s what it looks like (warning: it’s not for the faint of heart).
Note: This particular workout requires equipment such as dumbells and medicine balls. If you don’t have access to these, use household items such as water bottles or books.
WARMUP
Perform each exercise for 30 seconds unless reps are noted.
1. Quick Jumping Jacks
2. Windmills
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 the head, drive hips back and lower tailbone toward the ground. After reaching a maximum range of motion drive the hips forward and upward. As you return back to a 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 a lunge position while raising both arms overhead and leaning back. Return to a standing position and repeat on the same side for five repetitions and repeat on the opposite side.
7. Spider Steps
In the 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.
T Pushups
In the 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 the 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.
Workout Structure:
The only rest is going from one exercise to the other. Complete 1A, 2A, 3A three times before proceeding to the second circuit.
CIRCUIT 1
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.
Sets: 3
Reps: 25
2a. Sandbag Pause Squat
Sets: 3
Reps: 15
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 the parallel position hold the position for 2 seconds. Then push your heels into the ground and drive your hips upward back to starting position.
3a. Burpee w/ Overhead Clap (bottom of rep)
Sets: 3
Reps: 12
From a 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 a 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 the pushup position. Hop both feet forward at shoulder width while pushing your upper body back. Return back to standing position and repeat.
CIRCUIT 2
1b. Medicine Ball Overhead Rotational Slams
Sets: 2
Reps: 16
While holding a medicine ball overhead, began to rotate your torso to your right. Keeping your toes facing forward bring the ball down as fast as possible bending into a 3/4 squat. As the ball reaches waist height release it aggressively 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 an overhead position. Continue traveling to the other side and repeat.
2b. Stair/Treadmill Sprints
Sets: 4
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
Sets: 2
Reps: 12
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 lockout and gain stability rerack the sandbag absorbing it by softening your knees.
4b. Split Squat Jumps
Sets: 2
Reps: 10 (each leg)
Start in a 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
Sets: 2
Reps: 16
Start in a 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.
How To Create Your Own Bootcamp Workouts
Step 1: Find a location to workout
One with natural obstacles is perfect, such as your local park. Look for obstacles such as:
Steps
Hills
Obstacles that can be climbed or jumped over and crawled under. Picnic tables and playground equipment are perfect!
Step 2: Select the boot camp exercises to perform
Use the above exercises for inspiration. Pick several exercises for each muscle group and choose a difficulty that will be appropriate. If you aren’t sure how to perform an exercise correctly, make sure to watch a tutorial beforehand.
Step 3: Design your bootcamp workout
Choose a location for performing each exercise and make sure there is an obstacle between locations. For example:
Run up a hill and then do some pushups
Run backwards down the hill. When you get to the bottom, do jump squats
Run up the stairs and do vertical crunches
Run down the stairs and do tuck jumps
Do a burpee, climb over the picnic table, do a burpee.
Use your imagination, be creative, and take advantage of natural obstacles. Anything that involves moving your body upwards against gravity is potentially a great exercise.
Remember to keep your circuit short enough that everyone will remember the exercises. You can do multiple laps to get the desired workout length.
Step 4: Use a stopwatch/phone timer
Whether exercising by yourself or with others, competition is very important. Everyone will push themselves harder and gain more from the workout if they are racing the clock.
Step 5: Warm-up
Make sure everyone warms up properly. A great warm-up is to have everyone perform a “trial run” of the obstacle course at a slow pace. This makes sure everyone understands the course and exercises at each station. Warm-up until you are sweating lightly, and then start the clock and go for it!
