kickbutt bootcamp workout

The kickbutt bootcamp workout blasts fat and builds lean muscle with full body exercises that zone in on the butt and legs.

Warm up by performing exercise 1-3 for 45 seconds e
ach, no rest between exercises then repeat the circuit one more time. Take a 30 seconds break then go into the leg circuit. Perform exercise 4-7 for 10-15 reps each without resting between exercises. Take a 30 second break and repeat two more times. Finish up with the last mini circuit. Perform exercises 8-10 for 45 seconds each, no rest between exercises. Take a 30-60 second break then repeat the circuit two more times. Finish up with 5 minutes of all the stretches holding tighter muscles slightly longer than less tight muscles. Top of Form Bottom of Form Custom Search Exercise Diagonal Woodchops 
Starting Position: Start with your arms extended holding the cable handle down and to your left..
1. Bring cable handle up and away in a wood chopping motion. 
2. During this motion your feet stay stationary and you rotate at your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction.

Kickbutt bootcamp workout tip:
You can also use a medicine ball, sandbell or dumbbell for this exercise. Sets Reps Weight/
Resistance Dive Bomber Pushup 
1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor. 
4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground.
5) Return to the start position by extending at the elbows and pushing the body up. 
6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Kickbutt bootcamp workout tip:
Try plank to downdog if you're a beginner or allow thighs to touch floor before pressing up if you're a bit stronger but still not advanced. Sets Reps Weight/
Resistance Lebert Supine Row Knees Bent 
1. Start by placing the lebert bars parallel with each other. 
2. Lie on your back and reach up and grab each bar. Place your feet so that your knees are bent. 
3. Proceed to pull yourself up towards the bars. 
4. Return to the starting position and repeat for the desired repetitions.

Kickbutt bootcamp workout tip:
Can also be performed with TRX or you can substitute bent over dumbbell rows instead. Sets Reps Weight/
Resistance Zercher Squat with side to side lunge 
1. Start by holding the sandbag in front of your chest in a cradle type hold. 
2. Get into a semi squatted position to begin the exercise. 
3. Proceed to step to the side and squat down to reach the floor.
4. Stand back up to the box, but stay in the squatted stance while you step to the other side. 
5. Repeat this movement back and forth until the desired repetitions are met. Remember to stay in the squatted position at the top. 

Kickbutt bootcamp workout:
You can use any weight you like and if you don't have a step then try alternating side step deep squats instead. Sets Reps Weight/
Resistance Forward Lunge 
1. Standing straight open the resistance bars as wide as you possibly can at chest level.
2. Extend one leg forward and extend the resistance bars in front of you.
3. Push off your front leg and bring yourself back to the starting position and repeat with alternate leg. 

4, Keep resistance bars open during entire set.
5. Inhale opening resistance bars, exhale lunging and inhale returning to start position.

Kickbutt bootcamp workout tip:
Use a gliding disc if you've got one and try an 8-10 pound dumbbell, sandbell, or medicine ball instead of resistance bars. Sets Reps Weight/
Resistance Single Leg Squat on Disc 
1) Stand with feet hip width apart with knees slightly bent and toes pointing forward. 
2) Start position: Stand on balance disc and lift other foot off ground and extend leg forward. Extend arms forward at hip level..
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4) Once thigh is slightly above parallel (as shown) return to start position. 
5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Kickbutt bootcamp workout tip:
Try this without the disc if you're a beginner. Add a small weight if you're very advanced. Sets Reps Weight/
Resistance Heel Pull to Split Lunge Finish 
1. Start by grabbing the sandbag between your feet and grip the sandbag on each end. 
2. In a thrusting motion with straight arms throw the sandbag out in front of you and up over your head while you stand up. 
3. During this movement bend one knee and step back into a lunged position so that the sandbag finishes above your head. 
3. Hold this position until controlled. Return to the starting position and repeat for desired repetitions. Repeat with the other leg. 

Kickbutt bootcamp workout tip:
You can use a sandbell, dumbbell, or kettlebell too. Sets Reps Weight/
Resistance Pushup on extreme balance board 
1. Start by placing your hands on a balance board and your feet on the ground
2. Move into a plank position and maintain your balance by extending your arms. 
3. Proceed to bend your elbows while maintaining your balance until your elbows are bent to about 90 degrees. 
4. Extend your elbows until you reach full extension. 
5. Keep your abs drawn in tight to maintain good technique.


Kickbutt bootcamp workout tip:
Use discs, stability ball, yoga blocks, or just do regular pushups. Beginners stick to pushups from knees. Sets Reps Weight/
Resistance Lebert Staggered Grip Supine Row 
1. Start by placing one lebert bar on the ground. 
2. Lie on your back and reach up and grab the bar. One hand should be an overhand grip and the other an underhand grip. Keep your knees bent throughout exercise. 
3. Proceed to pull yourself up towards the bar. 
4. Return to the starting position and repeat for the desired repetitions.

Kickbutt bootcamp workout tip:
You can use a TRX or substitute resistance band rows instead. Sets Reps Weight/
Resistance Standard Pushup 
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor. 
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up. 
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. 

Kickbutt bootcamp workout tip:
Beginners drop to the knees. Advanced add alternating rotations to side planks between reps. Sets Reps Weight/
Resistance Glute/Piriformis Stretch 
1. Lie back and cross legs with the involved leg on top.
2. Gently pull opposite knee towards chest until a stretch is felt in the hip area.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight in a neutral position.


Kickbutt bootcamp workout tip: Sets Reps Weight/
Resistance Hip Flexor Quad Stretch 
1. Step out 1-2 feet with one foot.
2. Slowly push pelvis downward and forward until stretch is felt in front of back thigh.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight.


Kickbutt bootcamp workout tip: Sets Reps Weight/
Resistance Standing shoulder stretch 
1. Stand with a shoulder width stance and place both hands on the end of the toning bar.
2. Lean forward keeping your back flat until you feel a stretch in your shoulders.
3. Hold for the prescribed time and repeat if necessary.