Are you ready for a boot camp workout program that will leave you dripping in sweat? If you are, this workout program is for you! Crazy fun workouts, tons of variety, and the effectiveness that can’t be matched is on the agenda for this program. Don’t let July slip by without giving your fitness 110%!
Boot Camp Workout Program
Booty Blaster
Equipment Needed: Stairs
Protocol: 45 seconds work, 15 seconds rest. Perform the exercises in a circuit, with 2 minutes rest between each circuit. Repeat for a total of 4 circuits.
The Workout:
- Run up and down the stairs
- Jumps squats
- Two foot hop up the stairs, jog back down
- Split squat with foot on step, right
- Split squat with foot on step, left
- Skip a step up, jog back down
Ultimate Upper Body
Equipment: Chair or Bench, Pull-Up Bar
Protocol: Tabata style: 20 seconds work, 10 seconds rest, 8 rounds per exercise. 1 minute rest between exercises. Total workout time is 25 minutes.
The Workout:
- Push-Ups
- Air Squats
- Tricep Dips
- Jump Lunges
- Pull-Ups
Basic Boot Camp Workout
Equipment: None
Protocol: Perform 15 reps per exercise. Perform exercises in circuit. Repeat for 6 total circuits. Rest 1 minute between circuits.
The Workout:
- Air Squats
- Push-Ups
- Sit-Ups
- Walking Lunges (15 per side)
Smash and Grab
Equipment: Medicine Ball and Medium Weight Kettlebell
Protocol: 1 minute per exercise. Perform exercises in a circuit. Repeat for a total of 5 circuits. Rest 1 minute between circuits.
The Workout:
- Medicine Ball Slam
- KB One Arm Bent Over Row- Right
- KB One Arm Bent Over Row Left
- Medicine Ball Russian Twists
- KB Snatch-Alternating
- Kettlebell Swing
Sprint Surprise
Equipment: None
Protocol: Nothing special 😉 Repeat the following workout for 4 rounds, resting 1 minute between rounds!
The Workout:
- Sprint 50m
- 20 Push-Ups
- Sprint 50m
- 30 Squats
- Sprint 50m
- 50 Crunches
- Sprint 50m
- 30 second plank
Wrap Up
There you have it! These workouts are going to be short but effective. No excuses about time. Some don’t even use equipment, so you can do them in the parking lot on your lunch break! Comment below your favorite workout from this lot!
