The Ultimate 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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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.

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


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Interval training full body workout



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 parellel position hold the position for 2 seconds. Then pushing your heels into the ground drive your hips upward back to starting position.

3a. Burpee w/ Overhead Clap (bottom of rep) 
Sets: 3
Reps: 12
From 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 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 pushup position. Hop both feet forward at shoulder width while pushing your upper body back.  Return back to standing position and repeat.

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Interval training full body workout


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 you toes facing forward bring the ball downward as fast as possible bending into a 3/4 squat. As the ball reaches waist height release it aggresively 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 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 lock out and gain stability rerack the sandbag absorbing it by softening your knees.  

4b. Split Squat Jumps 
Sets: 2
Reps: 10 (each leg)
Start in 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 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.

Static Stretch

About the Author: Curtis Williams is Fitness Director at Under Armour Performance Training Center in NYC, a sports performance coach, and former NFL wide receiver.

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