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A Sample Of A Great Boot Camp Workout, and Things To Consider

Updated on January 14, 2017
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What is a Fitness Boot Camp

A successful boot camp is about making sure to target whole body all while keeping the members motivated. You also want to bring the energy but make sure to watch technique and ensure one muscle group is not being over worked for too long. This I have seen done over and over again by other trainers. One time I saw an instructor that had his members doing alternating lunges and situps for almost 15 minutes. Just not a smart thing to do. So below is a nice layout that is sure to target the whole body.. It's also important for you to mix each class up and have each class different in some ways.

BootCamp Workout

Round 1 = Legs

  • Box Squats
  • Squat Jacks
  • Leg Curls
  • Stationary Lunges

Round 2 = Chest & Back

  • Flys on ball
  • Single arm push up with medicine ball
  • Single arm rows
  • Bent over delt fly

Round 3 = Bi's, Tri's & Shoulders

  • Arnold Press
  • Dips (can use a bench or steps)
  • Bicep curls with shoulder press
  • Tricep extensions or DB kick backs
  • Hammer curls

Round 4 = Ab's / Core

  • Plank
  • Bicycle kicks
  • In & Outs
  • Bird Dogs
  • Full crunches
  • Obliques
  • Swimmers (Opposite arm & Legs)

Remember to adapt it to your own limitations and intensities. You could do the workouts by doing 1 to 3 sets of 10, Or work out each exercise for 30 seconds straight. I like to use the work to rest ratio of 3 to 1. Be sure to take a water break as needed. For more tips and related articles see my other Hubs here!

Do you participate in BootCamp Classes?

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    • CyclingFitness profile image

      Liam Hallam 

      4 years ago from Nottingham UK

      Having participated in plenty of different bootcamp classes there seems to be one rule- anything goes!. I've hurled tires around, worn running parachutes to help my speed and done everything from insane levels of ab exercises to lots of SAQ work. The variety is fantastic.

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