Kick-Your-Own-Booty: Bootcamp Workout

There’s a reason why bootcamp style training is so popular: it gets results… fast! While the group atmosphere and set time schedule help, the real secret to this type of training is the set-up. A majority of the bootcamp classes have the same theme: time-based interval circuits with minimal equipment so you can focus on kickin’ your own booty!

To Begin: Set up 5 workout stations. At the 1st station- place a jump rope, 2nd stations place a medicine ball, 2 cones about 4 ft. apart at the 3rd station, a pair of dumbbells at the 4th station, and leave the 5th station open.

How It Works: The workout is split into 3 circuits, 5 exercises each. Do each exercise for 1 minute in order with no rest in between stations. Complete the first circuit (5 exercises) then rest for 2-3 minutes. Complete the second circuit (5 exercises) then rest 2-3 minutes. Then complete the third and final circuit.

1st Circuit:

Station #1- Jump Rope

Station #2- Medicine Ball Push-up

Station #3- Figure 8s (Jog in a figure 8 around the cones)

Station #4- Row (Stand feet hip-width apart, dumbbells in hand, palms facing outer thighs. Hinge forward from the hips, keeping knees slightly bent. Lower dumbbells to the knees then row upwards bending elbows in by side.)

Station #5- High knees (Run in place, lifting knees as high as possible)


2nd Circuit:

Station #1- Jump Rope

Station #2- Chop Squat (Hold medicine ball above head and squat down, lower ball to ground)

Station #3- Shuffle (Side shuffle from cone to cone, keep knees bent)

Station #4- Bicep Curl

Station #5- Jump Squat (Lower into squat position and jump straight up extending hands above your head)


3rd Circuit:

Station #1- Jump Rope

Station #2- Medicine Ball Crunch (Hold medicine ball at chest and crunch)

Station #3- Plank Walks (Get in a plank and walk hands and feet sideways from cone to cone)

Station #4- Squat Press (Hold dumbbells in front of shoulders, palms facing in. Lower into a squat. Extend legs as arms press overhead)

Station #5- Mountain Climbers (From a full plank position alternate bringing each knee in towards chest. Move as quickly as possible.)


Primadonna Fitness


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