Boot camp was a lot of fun this weekend.
Two new recruits came out.
And so did a regular…who brought this Coke along with him. Tsk, tsk! But at least he showed up.
I wanted to share the workout we did, in the hopes that some of you out there might be willing to try it. It’s good for getting your heart rate up and building strength and endurance in beginners. It’s nothing crazy, sexy or cutting edge like Insanity, pole dancing cardio, or whatever the latest fitness craze may be. It’s a basic full-body routine, but it’s all you need to start getting into shape.
And best of all, you only need a chair or bench for this workout. So it can be done at home or the park or wherever you fancy.
Beginner’s Boot Camp Workout
Warm up by doing some light jogging or walking and stretching. Do each of the following exercises for as many reps as possible in the prescribed time. When you have completed all the exercises, repeat the sequence one more time.
Squats – 1 minute
Push-ups (perform regular or on knees) – 1 minute
Lunges – 1 minute
Inch worms – 1 minute
Plank – 1 minute
Burpees – 1 minute (Beginners do these without the push-up.)
Bench dips – 1 minute
Side plank (left)- 1 minute
Side plank (right) – 1 minute
If you can only make it through the workout once, that’s fine. Everyone’s gotta start somewhere, and as long as you gave it your all it’s a pretty damn good start! If you feel like the workout isn’t challenging enough, you can add in a 5 minute run at the end of the sequence. Try to write down how many reps you do for each exercise so you can beat your score the next time you try it.
Intermediate/Advanced Interval Workout
This next workout is a more difficult one for those of you who have a higher level of fitness. I structured it similar to a Bodyrock style workout because I like short, intense intervals.
You’ll need either two dumbbells or some other form of resistance, like a gallon of milk or a gym bag stuffed with something to weigh it down a bit. You guys are a smart bunch; I’m sure you can come up with something.
You’ll do each exercise for 50 seconds with a 10 second rest. During those 50 seconds, you really want to push yourself as hard as you can. After the 10 second rest is up, proceed immediately to the next exercise. Go through the circuit 3 times, for a total time of 12 minutes. It’s important to really give this one your all if you want to benefit from it.
Here are detailed descriptions of the two exercises that needed more explaining:
Two-arm dumbbell row with leg lift
You’re going to perform the row the same as you would in that video, only each time you bring the dumbbells up, you’re going to lift a leg straight behind you. Make sure to alternate legs with each rep. It should look like this:
*I only used one dumbbell in these pictures, but use two (one in each hand) when you perform the exercise. You can also do it this way, but make sure you work the other side too. Also, I’m more upright than the girl in the video, but that’s okay. The most important thing is that you keep your back straight.
This one was originally in Fit Geek Workout #1, but I’m bringin’ it back!
It’s explained in that video. One thing to keep in mind, when you are walking your hands back to your feet, you should be using small movements. You don’t want to be at your feet by only walking your hands back 3 times. It should be more like 5-6. Hence the name inchworms; you should be inching your way back.
(Also, as that clip was from another workout, ignore the stuff about 15 reps. Just knock out as many as you can in a minute.)
Please let me know how you liked them if you try ’em out!