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The Ultimate Boot Camp Workout

Improve conditioning and burn fat with this advanced boot camp workout.
Interval  boot camp workout

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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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 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.
T Pushups
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.

WORKOUT DIRECTIONS
The only rest is going from one exercise to the other. Complete 1A, 2A, 3A three times before proceeding to the second circuit.

THE WORKOUT >>> [PAGE 2]

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