The boot-camp workout routine

The Boot-Camp Workout

Tired of your usual gym routine? Get whipped into shape with this boot-camp workout...

Start: Five-minute warm-up jog or skipping rope

Circuit 1:
25 squats
15 push-ups
50 star jumps
Repeat three times.

Circuit 2:
10-15 squat thrusts
10-15 alternating forward lunges per leg
20 leg lifts
Repeat three times.

Circuit 3:
1-minute run or 1-minute jump rope
1 minute plank position
Repeat three times.

Squats

Stand as tall as you can with your feet spread shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position.

Last updated: December 7, 2010 - 17:14

By Anonymous (not verified) on 2010/08/31 - 11:40

Please make it downloadable so I can take it to the gym...

By MsWanted (not verified) on 2010/08/31 - 13:05

or a printer friendly version

By Anonymous (not verified) on 2010/08/31 - 13:09

yes please PDF friendly version!!! hard to browse internet and work out at the same time! ;)

By Anonymous (not verified) on 2010/08/31 - 13:41

You should ask Gyms to stock skipping ropes or have a section where you can do the boot camp workout. At my gym - it's not clear where & if you can do this & yes I would like to download this workout onto my blackberry & take it with me to the gym.

By Angelkryno on 2010/09/13 - 14:38

wow! defnitely going to try this!

By Dane (not verified) on 2010/09/28 - 13:57

Best place to try this is at a British Military Fitness class in a sunny south african park near you. You won't need any PDF print-offs. Our instructors remember all of this for you, and we carry your water. (We can be useful now and again...)

:-D

Get outdoors, get fit and all while having fun this summer!

By ABC (not verified) on 2011/03/04 - 15:37

If you are a lady and don't want to compete with the boys - www.AdventureBootCamp.co.za is the best and they have locations all over SA!

By TerriB on 2011/03/04 - 15:57

very keen to do these exercises