The Bootcamp workout from Tuesday was simple but challenging. It didn’t require anything but a mat or towel on the ground for comfort. (Plus a $20 boombox I got at Target that sounds just as good as you can imagine, and my ipod to blare random upbeat songs from).

I always think working out with friends is more fun than alone, so this is good for a group (but can be done alone, of course). Some of the other benefits of this bootcamp style workout are:

• you don’t need any equipment except a towel or mat for comfort
• it’s cardio and toning
• it can be broken down into different segments
• you can easily adapt it to be more difficult or easier
• it’s pretty fast

Since we only had 45 minutes, we didn’t do as much running in between sets as I would have liked us too. Something to work on…

Bootcamp Basic Workout

5 minute run/jog/speed walk for a warmup

Each segment is broken down into 5 exercises that should be done for 30 seconds at a time. If you would like a more challenging and longer workout, increase the time to 1 minute per exercise. The segment (5 exercises) is repeated so you have a total of 5 minutes plus breaks.

Segment 1 – 30 sec. each then repeat for another 30 sec. each

• high knees
• push ups
• push up jumps (burpees?)
• wide high knees
• push ups

3 minute run/walk

Segment 2 – 30 sec. each then repeat for another 30 sec. each

• squats
• plank hold
• squat jumps
• mountain climbers
• squat shuffle

3 minute run/walk

Segment 3 – 30 sec. each then repeat for another 30 sec. each

• forward walking lunge
• tricep dip or push ups
• lunge jumps
• side planks (rotating)
• backwards lunge

5 minute cool down run/walk

Abs – 30 sec. each

• bicycle
• plank
• crunches
• plank
• straight leg raise
• bicycle

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