Bodyweight Bootcamp 2

More Bodyweight Bootcamp 2

Stationary Bodyweight Lateral Lunge/Squat 
1. Start by placing your hands behind your head and your feet placed with a wide stance.
2. Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
3. Return to the starting position and repeat the same movement to the other side. 
4. Alternate this movement back and forth until the desired repetitions are met. 

bodyweight bootcamp workout tip:
Shift your weight into your glutes and your heels and be sure to keep your elbows back. Shoulders should be stacked above hips and knees above heels. Take your time! Sets Reps Weight/
Resistance 1 10 each side 2 10 each side 3 15 each side Alternating Arm Swings 
Stand in an upright position and hold a weight plate in each hand. 
Raise one arm keeping it straight above your head. While bringing the arm back down start raising the other straight arm up over your head. 
Continue until the prescribed reps are completed. 

bodyweight bootcamp workout tip:
Do not use weights but do it fast. This is a warm up exercise to take rotation out of shoulders so they perform better during all the upper body work ahead. Sets Reps Weight/
Resistance 1 10 each side 2 10 each side 3 15 each side Standing Pec Dec (w/ plates) 
1) Begin movement by contracting chest muscles and joining elbows together.
2) Return to start position.
3) Remember to guide the movement with the elbows and not the forearm or hands. 

bodyweight bootcamp workout tip:
o not use weights but do it fast. This is a warm up exercise to take rotation out of shoulders so they perform better during all the upper body work ahead. Sets Reps Weight/
Resistance 1 10 each side 2 10 each side 3 15 each side More Body Weight Bootcamps Jumping Jacks 
Start with your legs side by side and your arms by your side.
In one motion jump and spread your legs out to the side while your arms raise out and up over your head.
Land in this position and then return to the starting position and repeat. 


bodyweight bootcamp workout tip:
8 rounds of 20 seconds of jumping jacks and 10 seconds of walking in place for a total of 8 min. of fat burning. The 10 seconds goes by fast so pay attention to the clock. Sets Reps Weight/
Resistance 8 Count Body Builders 
Start in a standing position and bend your knees and place your hands on the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.

Bodyweight Bootcamp

Bodyweight Bootcamp

Side Plank 1 
1. Begin in the plank position hips, shoulders, head all in one line. Hands underneath the shoulders and feet hip width apart, navel pulled in towards the spine, pelvic floor lifted. 
2. Pick the right foot up and float it across to the outside of the left foot, keep the abdominals contracted and inhale float the right arm up towards the sky. Be sure that the left hand is underneath the left shoulder. 
3. Do not allow the left hip to drop down towards the floor. Spread the fingers of the left hand and push evenly down with all four fingers and thumbs. Keep the hips and shoulders stacked on top of one and other and look up towards the sky. 
4. The right foot is back, the left foot is forward and the shoulders are relaxed down away from the ears. Lift the right leg up to the inside of the left knee, tap and lower. Do not allow the left hip to collapse down towards the floor. 
5. Maintain a straight line all the way down from the left foot to the left armpit. Keep the right knee and the right arm pointing up towards the sky. The abdominals are the power center for this pose, so do not lean onto the wrist or the feet to support the pose. 
6. Repeat on the other side.


bodyweight bootcamp workout tip: Sets Reps Weight/
Resistance 1 8 each side 2 8 each side 3 10 each side Slideboard Bodyweight Reverse Lunge 
1. Start by placing your hands on top of your head and placing one foot on the slideboard or a "val slide".
2. Proceed to lunge by sliding your foot back until you reach full range of motion. Your front leg should be bent to about 90 degrees. 
3. Return to the starting position by standing up using the front leg.
4. Repeat for the desired repetitions and then repeat with the other leg. 

bodyweight bootcamp workout tip: Sets Reps Weight/
Resistance 1 8 each side 2 8 each side 3 10 each side Elevated supine pullup 
1. Start by grabbing onto a bar that is 3-4 feet off the ground. Next place your feet on a bench.
2. Proceed to pull yourself up until your chest reaches the bar.
3. Extend your arms back to the starting position and repeat for the desired repetitions. 

bodyweight bootcamp workout tip: Sets Reps Weight/
Resistance 1 10 2 10 3 15 Advanced Tricep Bench Dip 
1. Start by placing your hands on the bench and then placing your feet on top of the ball.
2. Once stabilized proceed to bend your elbows until your arms bends to about 90 degrees. 
3. Return to the starting position by extending your arms until they are straight again. 
4. Repeat for the desired repetitions. 

bodyweight bootcamp workout tip: Sets Reps Weight/
Resistance 1 10-15 2 10-15 3 10-15 1 leg knee drive with stability ball 
1. Start by placing your hands on top of a stability ball and hold yourself in a pushup position.
2. Maintaining good balance raise your left leg up towards your chest and then return your foot to the floor.
3. Repeat with the other leg. 
4. Keep your abs drawn in tight and control the leg movement. 

bodyweight bootcamp workout tip: Sets Reps Weight/
Resistance 1 10 each side 2 10 each side 3 15 each side Plank Hold with leg raise on stability ball 
1. Start by forming a parallel plank position with both feet on top of the stability ball and your hands on the ground.
2. Holding this parallel position raise one leg off the ball maintaining the plank position. 
3. Repeat with the other leg. 
4. Remember to keep your abs tight and your hips level with the rest of your body. 

bodyweight bootcamp workout tip: Sets Reps Weight/
Resistance 1 8 each side 2 8 each side 3 10 each side Single Leg Hip Extension on Ball 
1. Assume back lying position on floor. Place hands at sides with palms down on floor.
2. Start position: Place one heel on top of Flexaball with knee slightly bent.
3. Raise hips off floor by pressing one heel into ball.
4. Return to start position.
5. To increase difficulty, raise and extend arms above chest. 

bodyweight bootcamp workout tip: Sets Reps Weight/
Resistance 1 8 each side 2 8 each side 3 10 each side Skiier Twist 
1. Roll out onto ball in a prone position. The ball should be under your shins.
2. Keeping your hips and body parallel to the floor (no sagging of the hips) bring your legs in towards your chest.
3. Remember to keep your trunk parallel with the floor. 
4. Now rotate towards your left and repeat back and forth until the desired number of repetitions is met. The ball should pretty much stay in one place. Keep your body in a somewhat straight line and somewhat parallel with the floor. 



bodyweight bootcamp workout tip: Sets Reps Weight/
Resistance 1 10 each side 2 10 each side Squat Jump 
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.


bodyweight bootcamp workout tip:
8 rounds of 20 seconds of jumps and 10 seconds of walking in place for a total of 8 min. of fat burning. The 10 seconds goes by fast so pay attention to the clock.

The Best Boot Camp Exercises

The Best Boot Camp Exercises

Boot camp exercises are great for fatloss, weightloss, endurance, and fitness. But they also improve other areas including, balance, stability, flexibility, agility, and posture. Below you'll find the best bootcamp moves, the reasons you need to include them in your bootcamp workout, and 3 workout options to help you get started. Option 1: Perform 20 seconds of each exercise and go from on exercise to the next taking 10 seconds of recovery between exercises (takes 4 minutes total). Recover for 60 seconds with the two stretches then repeat one more time. Option 2: Perform 2 exercise supersets. Do 8-15 reps of each exercise back to back rest 30 seconds then repeat two more times then move on to the next 2 exercise superset. Takes about 30 minutes. Option 3: Perform 30 seconds of each exercise including the stretches without rest between exercises then repeat one or two more times. Takes 10-15 mintues. Top of Form Bottom of Form Custom Search Exercise Horizontal Arm Swing 
1. Start by standing with your feet shoulder width apart and standing tall. 
2. Holding your arms out to the side and straight bring them forward and cross over each other in one fluid motion.
3. Return to the starting position and repeat for the desired repetitions. 

Why Do This Boot Camp Exercises Move
Warm-up the upper body, take forward rotation out of shoulders, release tension in the neck and shoulders. Sets Reps Weight/
Resistance High Knee Drill 
1. Stand at foot of agility ladder or just stand in place.
2. Drive knee up towards chest and place that foot in first square or back on the ground.
Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time. 

Why Do This Boot Camp Exercises Move
Warm-up the lower body, release tension in the hips, low back, and shoulders. Sets Reps Weight/
Resistance Burpees 
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions 

Why Do This Boot Camp Exercises Move
Boost heart rate, burn fat, build endurance, establish a connection between upper body and lower body and multiple planes of motion. 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. 

Why Do This Boot Camp Exercises Move
Build upper body and core strength. Sets Reps Weight/
Resistance Saggital Front Reach 
1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist.
2) Step forward 2-3 feet with the heel striking first and lean torso forward. With both hands, reach down towards the front foot so that finger tips touch the floor. DO NOT allow front knee to extend past the big toe - may cause injury. 
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back in a neutral position. Reaching forward should be performed at the hips and not the low back. Shoulders and hips should remain squared at all times. 
5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. 

Why Do This Boot Camp Exercises Move
Build lower body strength especially in the hips and glutes. Sets Reps Weight/
Resistance Dumbell Deadlift Row 
1. Start by holding dumbells at your side. 
2. Squat down until the dumbells almost touch the ground. 
3. Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle. 
4. Now pull the dumbells in towards your waist. 
5. Return to the starting position and repeat. 

Why Do This Boot Camp Exercises Move
Build full body strength especially in the glutes, lower back, upper back, and core. Sets Reps Weight/
Resistance Single Leg Plank Raise 
1. Start by forming a straight plank with your forearms and feet as the contact points on the ground. 
2. Once the plank is formed raise one foot off the ground and then return to the starting position.
3. Repeat this movement for the desired repetitions alternating back and forth between legs. 

Why Do This Boot Camp Exercises Move
Build core and glute strength. Sets Reps Weight/
Resistance Lateral Step Up with Hop 
1. Stand to left side of box and place right foot on top of box.
2. Push off the box using the right leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.
3. Land with opposite foot onto box. Repeat with the other foot.
4. Repeat according to prescribed number of repetitions. 

Why Do This Boot Camp Exercises Move
Burn fat, burn calories, boost endurance, improve balance and agility. Sets Reps Weight/
Resistance Quad Psoas Stretch 
1. Start by placing one knee on the balance disc with the foot on top of the stability ball. 
2. Your other leg should be bent 90 degrees at the knee with your foot flat on the floor. 
3. Slowly slide your foot on the floor forward and lean with your upper body towards the floor until a comfortable but moderate stretch is felt. 
4. Return to the starting position and repeat or hold for desired amount of time if you would like. 
5. Repeat with the other leg. 

Why Do This Boot Camp Exercises Move
Release tension and lengthen the hip flexors, inner thighs, glutes, and shoulders. Sets Reps Weight/
Resistance Downward Facing Dog 
1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another. 
2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands. 
3. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles. 
4. Maintain in this pose for 5 to 10 deep breaths.


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. 


The phys ed bootcamp workout

The phys ed bootcamp workout is about 40-50 minutes long and burns fat and calories using challenging full body exercises.

Superset exercises 1-3 as warm-up. So go from one to the next without resting then repeat two more times. Take a quick break then superset exercises 4-6 for reps indicated take a 20 second break then repeat two more times. Superset exercises 7-9 for reps indicated then repeat one more time. Rest for 30 seconds then go right into 4 min. of jump rope intervals alternating between 20 sec. on and 10 sec. off. Finally Superset exercises 11-13 for reps indicated then take a 10 sec. break and repeat. Finish up with stretches for time indicated. Top of Form Bottom of Form Custom Search Exercise Bodyweight Squats 
1. Start by placing feet shoulder width apart and holding your arms out in front of you. 
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down. 
3. Remember to keep your knees from going out in front of your toes while squatting. 
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head. 

Phys Ed Bootcamp Tip: Sets Reps Weight/
Resistance 1 10 2 10 3 10 8 Count Body Builders 
Start in a standing position and bend your knees and place your hands on the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.


Phys Ed Bootcamp Tip:
1 8 count bobdybuilder but add 8-10 pushups Sets Reps Weight/
Resistance 1 1 with 8-10 pushups 2 1 with 8-10 pushups 3 1 with 8-10 pushups Standing Balance on Extreme Balance Board 
1. Start by placing both feet on the balance board angled so one edge is on the ground.
2. Once both feet are on the board then proceed to balance the sides so that the board is parallel to the floor.
3. The objective is to maintain balance and keep the board parallel to the floor. 
4. Hold for the desired number of seconds. 

Phys Ed Bootcamp Tip: Sets Reps Weight/
Resistance 1 1@60 seconds 2 1@60 seconds 3 1@60 seconds Lunge Crossover with Med ball 
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest.
3) Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball.
4) Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps.


Phys Ed Bootcamp Tip: Sets Reps Weight/
Resistance 1 10 each side 2 10 each side 3 10 each side Prone Pull Ins on Ball 
Start Position: Roll out on the ball so that your shins are on the ball and you are supported by your hands in a table top position. 
Pull the ball using your feet towards your chest. While doing this bend your elbows in a pushup fashion.
Return to starting position. 

Phys Ed Bootcamp Tip: Sets Reps Weight/
Resistance 1 10 2 10 3 10 Pushup with rotation 
1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head.
2. Proceed to complete this same movement with the other arm. Then return to a normal pushup. 
3. Complete this movement for the desired number of repetitions. 
4. To make this more challenging hold a dumbell in each hand while completing this movement. 

Phys Ed Bootcamp Tip:
5 to each side or 10 total alternating sides. Sets Reps Weight/
Resistance 1 10 total 2 10 total 3 10 total Floor Pull to Split Lunge Position 
1. Reach down and grip the sandbag on each end. Keeping your back flat explode up to a standing position.
2. Pull the sandbag with straight arms up over your head as you stand up. 
3. As you are standing up step back with one leg into a lunged position. 
4. Hold this position until controlled. Return to the starting position and repeat for desired repetitions. Then switch and repeat with the other leg. 

Phys Ed Bootcamp Tip:
Be sure to reach down all the way down to the floor and really sit into it. Be careful not to let the bag go back behind the head and shoulders as you pull back. Sets Reps Weight/
Resistance 1 10 2 10 Bentover Band Row 
1. Start by standing on the band with both feet and grabbing each end with your hands.
2. Bend forward to about a 45 degree angle keeping your back flat. 
3. Row the bands up towards your waist and let your elbows point towards the ceiling. 
4. Return to the starting position and repeat. 

Phys Ed Bootcamp Tip:
Use a wider stance and criss cross the cables for more resistance. Sets Reps Weight/
Resistance 1 10 2 10 Mountain Climbers 
1. Start by getting on your hands and feet in a prone position. 
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 
3. Repeat this movement for the required number of seconds. 

Phys Ed Bootcamp Tip:
Use sliding discs If you're advanced and want to make it more cardiovascular. Sets Reps Weight/
Resistance 1 20 2 20 Jump Rope (alternating foot) 
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet. 
Continue jumping up and down alternating your feet touching the ground as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.


Phys Ed Bootcamp Tip:
4 minutes of 20 seconds on 10 seconds off. 8 rounds total of tabata protocol intervals. Sets Reps Weight/
Resistance Lumbar Roll 
1. Lie on your back with your legs in thighs perpendicular to the floor and your knees bent.
2. Keeping your shoulders on the ground slowly rotate your legs to the right until they touch the floor.
3. In a controlling manner bring your legs back up to the starting position. 
4. Repeat with the other side. 

Phys Ed Bootcamp Tip: Sets Reps Weight/
Resistance 1 20 2 20 Supine Double Leg Raise 
1. Start by lying on your back and a slight bend in your knees.
2. Raise your legs to a perpendicular position to the floor. This is your starting position.
3. Slowly lower your legs until you are no longer able to keep your abs tight and your low back on the floor. 
4. Raise your legs back up to the starting position and repeat. 
5. Only lower your legs as far as your abs have enough strength for. 

Phys Ed Bootcamp Tip: Sets Reps Weight/
Resistance 1 20 2 20 Belly Blaster 
1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes. 
2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count.
3. Return to the starting and repeat for the prescribed number of repetitions. 

Phys Ed Bootcamp Tip: Sets Reps Weight/
Resistance 1 20 2 20 Wide Leg Upward Dog 
1. Begin by lying on the stomach on the floor. Place the hands behind the shoulders and bring the legs out to the side slightly wider than hip-width. 
2. Relax the buttocks and the legs. Inhale and push evenly down through the hands and lift the chest up towards the sky, gently arching the spine. Roll the shoulders back and down and away from the ears, look up towards the sky. 
3. Do not allow the lower back to collapse down towards the floor. Stay connected to the core musculature by pulling the navel in towards the spine and lifting the pelvic floor muscles. 
4. Keep the fingers and thumbs spread evenly pushing down through all four corners of the palms. Relax the buttocks and the legs. Lift the thighs and chins off the floor pushing down evenly through hands and through the tops of the feet. 
5. Do not allow the lower back to collapse and keep connected to the core. Stay here for 5 to 10 deep breaths.


Phys Ed Bootcamp Tip:
hold 60 seconds Sets Reps Weight/
Resistance Downward Facing Dog 
1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another. 
2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands. 
3. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles. 
4. Maintain in this pose for 5 to 10 deep breaths.


Phys Ed Bootcamp Tip:
hold 60 seconds Sets Reps Weight/
Resistance Single Leg Standing Straddle 
1. Start by standing with your feet spread as far apart as possible. 
2. Lean forward toward one leg and try to reach your foot or until a comfortable stretch is felt in your low back and hamstring.
3. Hold for the prescribed time and then repeat with the other leg. 

Phys Ed Bootcamp Tip:
hold 60 seconds each side Sets Reps Weight/
Resistance Seated lateral stretch with bar 
1. Sit on the ground with one leg extended in front of you and the other leg bent so that your foot is on the inside of the other thigh.
2. Holding toning bar overhead bend laterally to the extended legs side. 
3. Hold for the prescribed number of repetitions and then repeat to the other side. 

Phys Ed Bootcamp Tip:
hold 60 seconds each side Sets Reps Weight/
Resistance




The bootcamp assessment

The bootcamp assessment measures cardio, strength, flexibility, and balance

This bootcamp assessment is easy to perform and gives you a very good idea of your overall fitness level. It measures cardiovascular capacity, upper and lower body strength, balance, and mobility of the hips and shoulders. Keep in mind that that the hips and shoulders are two very important load bearing joints you will use a lot during any bootcamp workout. The fitness assessment is a great tool for setting fitness and fatloss goals. It will also show you what areas you need to improve. Record your results then re-measure after 3-4 weeks and look for improvements and weak spots that need more work. Top of Form Bottom of Form Custom Search Exercise Treadmill 
Start by placing the speed at a comfortable walk. If you want increase the speed until you are into a jog or run. 
You can also place the treadmill on an incline to increase the difficulty.


Bootcamp Assessment Tip:
Walk or run for 1 mile. Record the amount of time it takes to complete that mile and your heart rate when you are done. Sets Reps Weight/
Resistance Tempo Time Chair Sit 
1. Start by standing in front of a chair or box. 
2. Proceed to sit back with your hips as if you are going to sit in the chair. 
3. Stay in control during the movement and go at your own pace. 
4. To keep your balance at first extend your arms out in front of you as you squat. As you get stronger you can keep your arms at you side. 
5. Repeat for the desired repetitions. 

Bootcamp Assessment Tip:
Record the number of squats you can do in 30 seconds with good form. That means knees tracking the heels, chest upright, and weight evenly distributed between both sides. Sets Reps Weight/
Resistance Tempo Time Parial Co-Contraction Lunges 
1. Start in a lunge position.
2. Lower your back leg until your knee touches the floor.
3. Place one hand on the the tear drop muscle just on the inside of your knee.
Place other hand on the glute of same leg. 
4. Now raise your back knee one inch off the floor and you will feel the two muscles contract.
5. This is the starting position. Slowly raise yourself up by extending both legs all the time feeling for the tension in the 2 muscles. the second you lose tension(it likely will not be long) pause and then slowy return to starting position.
6. Repeat for the recommended repetitions.


Bootcamp Assessment Tip:
Record the number of lunges you can do in 30 seconds with correct. The minute your form goes or you lose your balance is when you stop and record the number. Repeat on the other side and don't be surprised if they are totally different. Sets Reps Weight/
Resistance Tempo Time 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. 

Bootcamp Assessment Tip:
Record the number of pushups you can do with super correct form in 30 seconds It's important that you go at a speed that you can handle. If you are a woman and you are not strong enough to do more than 5 standard ones then start with pushups from knees and time how many of those you can do for 1 minute. Sets Reps Weight/
Resistance Tempo Time Bridge (Plank) on elbows 
1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms. 
3. Maintain a flat back and do not allow your hips to sag towards the ground. 
4. Hold for the required time limit or until you can no longer maintain a flat bridge. 

Bootcamp Assessment Tip:
Record the amount of time you can hold this without the hips dragging down or the butt going in the air or the shoulders crammed up near the ears. The minute your form goes is when you stop and record the amount of time. Note that crunches are a very poor indicator of core strength and are hardly ever used in boot camp workouts so they are not included here for those two reasons. Sets Reps Weight/
Resistance Tempo Time Sit and Reach Test 
1. Sit on the ground with both legs extended and your feet together.
2. Reach forward and try to extend your hands to your toes or past.
3. Hold for one second and then return to the starting position. 

Bootcamp Assessment Tip:
Record the body part that you can touch when you reach forward. Maybe you can only reach your knees or your shins or maybe you can't bend forward at all because your low back, hips, and hamstrings are too tight. Sets Reps Weight/
Resistance Tempo Time Tricep Stretch 
1. Stand or sit in upright position 
2. Place hand of arm to be stretched at base of neck. 
3. Grasp elbow with opposite hand and pull until a stretch is felt in tricep (in back of arm)
4. Hold for 20-30 seconds. Repeat as prescribed. 

Bootcamp Assessment Tip:
Record the area where your fingertips touch. You may not be able to get your arm that far back. If that is the case then record any range of motion limitations and be sure to record both sides. Sets Reps Weight/
Resistance Tempo Time