Your Bootcamp Circuit Workout - Blast Fat and Calories!

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Bootcamp Circuit Workout

Model holding water bottle in fitness studio
Ben Goldstein

This bootcamp circuit workout works your entire body with cardio, lower body, upper body and core exercises. You won't need any equipment, which makes this the perfect workout for small spaces, travel exercise or for anyone who wants a challenging workout using their own body weight.

Precautions

See your doctor if you have any injuries, illnesses or other medical conditions.

Equipment Needed

None

How To

  • Perform the exercises in each circuit, one after the other, with brief rests in between as needed
  • Complete one set of each circuit for a shorter workout, or repeat each circuit for a longer, more intense workout
  • Modify according to your fitness level and skip any exercises that cause pain or discomfort
  • Sip water throughout the workout.  When you get tired, walk in place (don't stop moving)
  • Monitor your intensity - Your RPE should be between 5-9.

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Circuit 1: Warm Up - Side Lunge with Windmill Arms

Windmills
Ben Goldstein

Windmills

Stand with legs wide, arms straight out to the sides and parallel to the floor.  Bend the right knee into a side lunge and bring the left arm down towards the foot.  Repeat on the other side, lunging from side to side and bringing opposite arm towards foot.  The faster you go and the lower you lunge, the harder it is.  Repeat for 2 minutes

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Burpees

Burpees
Ben Goldstein

Burpees

Squat and place your hands on the floor.  In an explosive movement,  jump feet back into a push-up position.  Jump the feet back between the hands and stand up.  Complete 16 reps.  If you're still warming up, you can walk the feet back instead of jumping.  If you want more juice, add a jump at the end of each rep.

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Front and Rear Lunges - No Weight

Front and Rear Lunges - No Weight
Ben Goldstein

Front and Rear Lunges - No Weight

You can hold weights for the exercise if you have them. Otherwise, you don't need any weight for this to really work your hips, glutes and thighs.  Step the left leg forward into a lunge. Push back to start, lifting the left knee to hip level. Take the same leg back into a reverse lunge and push off the toes to come back to start. Repeat for 10 reps and switch sides. 

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Triceps Dips

Tricep dips
Ben Goldstein

Triceps Dips

Sit on a chair or bench and balance on your arms, keeping your hips close to the chair. Bend the elbows and lower, keeping the shoulders down until elbows are at 90 degrees. Push up and repeat for 15-25 reps.

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Side Planks with Leg Lifts

Side Plank Leg Lift
Ben Goldstein

Side Planks with Leg Lifts

Sit, resting on the left forearm and the left hip with knees bent, hips, knees and ankles stacked.  Take the right arm straight up or put the right hand on the floor in front of you for balance and leverage, if needed.  Press into the forearm and squeeze the obliques to lift the hips off the mat.  At the same time lift the right leg up a few inches, focusing on the outer thigh.  Hold briefly, lower the leg and then go back down to the floor, just touching the mat before lifting the hips again. Repeat for 30 seconds on each side.

Repeat the Circuit or Move on to the Next Circuit

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Circuit 2: Squat with Kicks

Squat Kick
Ben Goldstein

Squats with Kicks

Lower into a squat and, as you press up, kick out with the right leg.  Repeat, squatting and kicking with the left leg. Continue alternating squats and kicks for 1 minute.

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Pulsing Chair Squats

Pulsing Chair Squats
Ben Goldstein

Pulsing Chair Squat

Place a chair just behind you and stand in front of it. Keep the abs braced and strong as you bend the knees and slowly squat towards the chair. As soon as you touch the chair, do 4 pulsing squats, coming up just halfway.  Stand all the way up and repeat for 16 reps.

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Pulsing Rear Delt Flies

Pulsing Rear Delt Flies
Ben Goldstein

Rear Delt Fly

With feet hip-width apart, tip from the hips until back is flat and parallel to the floor, abs braced.  Lift the arms straight out to the sides to shoulder level with thumbs pointing up to the ceiling.  Lower just a few inches and then lift back up to shoulder level. Repeat for 16 pulses, rest and repeat.

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Ski Abs

Ski Abs
Ben Goldstein

Ski Abs

Begin in a plank position and jump the feet in to towards the left shoulder, landing with knees bent and the feet behind the left hand. Jump the feet back to plank and then jump the feet in to the right, landing with knees bent and the feet behind the right hand. Continue jumping in and out from side to side for 40 seconds.

Repeat the Circuit or Move on to the Next Circuit

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Circuit 3: Plyo Jacks

Plyo jacks
Ben Goldstein

Plyo Jacks

Begin with feet together and jump up, taking feet out to the side while circling arms overhead and land in a squat.  Jump up and bring feet back together, circling arms back in. This is just like a slow jumping jack, but really use power when pushing up into the jumps. Repeat for 60 seconds. 

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Bent Over Squat with Leg Lifts

Bent Over Squat with Leg Lifts
Ben Goldstein

Bent Over Squats with Leg Lifts

Bend over with hands behind the back, abs engaged.  Take the left leg out to the side, toe on the floor and bend the right knee into a squat.  Straighten the right leg as you lift the left leg a few inches off the floor.  Keep the hip, knee and foot in alignment and facing the front of the room. Repeat for 12 reps and switch sides

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Divebomber Pushups

Divebomber Pushups
Ben Goldstein

Divebomber Pushups

Begin in an upside v and bend the elbows, diving down towards the floor. Scoop the body forward and press up into an upward dog. Scoop back to start and repeat for 8-12 reps.

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Oblique One Arm Sweep

Oblique One Arm Sweep
Ben Goldstein

Oblique One Arm Sweep

Sit with legs bent, back straight, arms extended straight out in front of you. Lean back to a point where you feel your abs contract, but avoid arching or straining the back.  Contract the abs and sweep right arm down and behind you in a half-circle motion, leaning the torso back a few inches. Sit back up and repeat on other side for 16 reps.

 Repeat the Circuit or Move on to the Next Circuit

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Circuit 4: Plyo Lunge

Plyo lunge
Ben Goldstein

Plyo Lunges

Begin in a lunge position and jump up, switching the feet in the air, landing with the other foot forward in a lunge.  Repeat for 30 seconds, rest and do it for 30 seconds more.

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Around the World Lunges

Around the World Lunge
Ben Goldstein

Around the World Lunges

Step forward with the left foot and lower into a lunge, keeping the front knee behind the toe. Step back and immediately step to the left into a squat (or a side lunge). Step back and take the left foot back into a reverse lunge. Come back to start and repeat for 8 reps before switching legs.

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Pushups

Pushup
Ben Goldstein

Pushups

Get into a pushup position, on the knees or toes, abs in and back flat. Bend the elbows and lower body toward the floor until elbows are at 90-degree angles. Push back up and repeat for 16 reps.

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Pushup to Side Plank

Pushup side plank
Ben Goldstein

Pushup to Side Plank

Begin in a pushup position, on the hands and toes (or on the hands and knees, if you're modifying). Do a pushup and, as you come up, rotate to the left, taking the left arm straight up towards the ceiling and rotating the feet into a staggered position.  Repeat, switching to the other side for 16 reps.

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