Boot Camp Workout

By: Yuri Elkaim, BPHE, CK, RHN


I just got back in from taking a few buddies of mine through a 6am boot camp workout! Although I don't 1-on-1 training anymore, I do enjoy working with groups and teams because there is always such a great dynamic that allows everyone to give so much more. This morning was no different.

It was a chilly 5 degrees when we started but that's why we warm up, right? If you're a trainer and are looking for a great bootcamp workout to use with your clients, then feel free to copy this one word for word if you like. Your clients will love you for it. If you're not a trainer, then do this workout anyways - your body will love you for it!

So here's what this morning's boot camp group training workout looked like. We had 7 guys.



5 minutes light jogging (aerobic warm-up)

3 minutes dynamic warm-up (lunge walks, inch worms, Y squats, etc...)



Because it was chilly, I had the guys do a 7-exercise bodyweight circuit to bridge the gap between the general warm-up and the more intense circuit training workout that was to follow. The 7 bodyweight exercises inlcluded:

1. Standing Lunges

2. Push-ups

3. Squats

4. Plank

5. Side Plank

6. Plank to Straight Arm Push-ups

7. Touch the Sky

Each exercise lasted 30 seconds, and then there was 30 seconds of active rest (jogging on spot) between each one. This was done just once.



The following 7 exercise circuit was repeated for 2 sets. Each station was 45 seconds in length with 30 of active recovery (jogging on spot) between each. Equipment requirements for this workout were 1 kettlebell (or heavier dumbbell), 1 resistance band, 1 skipping rope, and 2 medicine balls.

1. Jump rope

2. Squat presses (with band)

3. Burpies

4. Plank to Straight Arm Push-ups

5. Touch the Sky (with medicine ball)

6. Kettlebells swings

7. Twisting lunge walks with medicine ball


All in all, it was an exhilarating 50-minute "bootcamp" style session from start to finish. They loved the workout and I'm sure you will too.


--> Click here to get fit with more of these circuit workouts


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