Killer Boot Camp Circuit Workout!

Sit back and relax we have your workout covered. Here is a KILLER Circuit Workout for your next boot camp…

Warm up, of course.

As a Group: Ladder Set. Have them perform the following 4 exercises for 8 reps, then 7 reps, then 6 reps, and all the way down to 1 rep of each. Have them rest as needed.

Exercises:
8 Jumping Jacks
8 Prisoner Squats
8 Push-ups
8 Toe Touches

Then…

7 Jumping Jacks
7 Prisoner Squats
7 Push-ups
7 Toe Touches

*Repeat all the way down to 1 rep of each.

2 minutes Rest

As a Group:  Split your boot campers up into the different stations. Have them perform 1 minute each station for 2 sets. Then have them to move to the next station. Have them rest between each station. Weights recommended.

8 Stations:

#1 Station: Burpee Deadlift with a High Pull
#2 Station: Box/Curb Jumps (modify with step-ups)
#3 Station: Snow Angels
#4 Station: Walking Lunges with weights overhead
#5 Station: Windmills (left side for first minute, right side for second minute)
#6 Station: Cross-Over Mountain Climbers
#7 Station: Jump Squats
#8 Station Tuck Jumps (ground ones)

Example:
60 sec Burpee Deadlift with High Pull
15 sec Rest
60 sec Burpees with High Pull
15 sec Rest and move to next station
60 sec Box Jumps
15 sec Rest
60 sec Box Jumps
15 sec Rest and move to next station
And etc.

2-3 minutes Rest

As a group: Tabata style. Have them perform 20 seconds of work and 10 seconds of recovery. 8 sets (4 minutes total).

Tabata: Windsprints

20 sec Wind Sprint
10 sec Rest
20 sec Wind Sprint
10 sec Rest
Repeat 6 more times for a total of 8 sets (4 minutes)

2-3 minutes rest

As a Group: Finish with 30 seconds of work and 10 seconds of rest for your abs! 2 sets.

:30 sec V-jumps
:10 sec Rest
:30 sec Plank
:10 sec Rest
:30 sec Alternating Spiderman Plank
:10 sec Rest
:30 sec Frog Jumps
:10 sec Rest
:30 sec Double Crunch
:30 sec Rest
And Repeat

Cool Down & stretch (5-10 minutes)

Enjoy!

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6 Comments

  • Jessica Daly

    Reply Reply November 6, 2011

    Thanks so much for this freebie. I just opened a studio after years of working outdoors only and have been super busy getting it ready. This is just what I needed!

    • Alicia

      Reply Reply November 8, 2011

      Thanks Jessica!! Best of luck with your new studio!

  • Charlie

    Reply Reply November 6, 2011

    Thanks again ladies – they will love this one tomorrow -we are all doing a 21 day diet to go with it so this is great..

    • Alicia

      Reply Reply November 8, 2011

      Thanks Charlie!! Good luck with the 21-day! :-)

  • Diana

    Reply Reply November 7, 2011

    My ladies love the workouts so far. I can’t tell you what a pleasure it is to have these workouts already done. These are definitely a time saver.

    • Alicia

      Reply Reply November 8, 2011

      Thanks so much Diana! We appreciate you taking the time to comment! :-)

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