Health and Fitness

Workout Wednesday: Bootycamp


The first ever bootcamp class I ever took was at KBX Gym in Alpharetta, GA about 3 years ago. I quickly learned that bootcamp was a much do-able version of CrossFit (more about that later) and could be done anywhere. Although I enjoyed it, I hurt my back using kettle bells and decided to quit- but form is key. After feeling super sad that I could not continue with bootcamp anymore, I decided to research some of the best bootcamp routines I could do on my own at home now that I had gotten the forms and moves down. Don’t get me wrong- I most definitely missed the coaches yelling in my face and the motivation you got in a class. I think bootcamp is great for anyone who wants to lose weight, tone-up & is already in relatively okay fitness condition. I definitely lost inches and felt extremely in-shape. Here are a few routines you can do at home or while you are on the go:

And of course, confidence gear (It always motivates you to workout):
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Here’s a few bootcamp workouts you can do at home or on a trip that I do sometimes:

1. Bootcamp Workout 1 (~45 minutes)
Run for 10 minutes or 100 high knees and 100 jumping jacks
21 burpees, 50 jumping jacks, 50 squats
15 burpees, 50 jumping jacks, 50 squats
9 burpees, 50 jumping jacks, 50 squats
Run for 20 minutes or 200 high knees and 200 jumping jacks
2 x: 50 crunches, 25 situps, 50 toe touches, 25 butterfly situps, 50 bicycles, 25 leg raises

2. Bootcamp Workout 2 (~35 minutes)
Run for 1 mile
50 squats, 25 tuck jumps, 50 lunges
5 x: 15 box jumps (I used stairs at home), 15 butterfly situps, 15 pushups
30 situps, 30 toe tuckers, 30 heels to sky, 30 crunches, 30 flutter kicks

3. Bootcamp Workout 3 (~30 minutes)
Run 2 miles
100 squats, 100 lunges, 100 pushups, 100 situps

4. Bootcamp Workout 4 (~30-40 minutes)
20 squats, 10 pushups, 20 flys, 5 burpees, 10 pistols on each leg (I use a coffee table or chair to sit on), 10 jump lunges, 20 upright rows, 10 jumping jack from push up position, 20 W curls, 10 box jumps, 20 bench press, 10 prisoner jumping jacks, 20 nosebreakers, 10 pushups, 20 dumbbell curls, 10 dips, 20 military press, 10 frog jumps, 40 jump ropes, 10 box jumps

5. Bootcamp Workout 5 (Time varies from 20-50 minutes)
30 thrusters (kettlebell or weights), 30 lateral jumps, 30 wall ball toss, 10 one leg burpees on each leg, 30 squat and raise with dumbbells, 30 step ups on stairs with dumbbells, 30 bench press, 30 thrusters, 30 pull ups or pushups if no bar at home, 30 dips
Repeat with 5 reps as fast as possible


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