I've been working on putting together a new book of workouts you can do any time, anywhere. This book will be made up of the type of workouts we do in boot camp. These will be a great resource to have when you are too busy or if you are traveling.
Below are 3 workouts that we would do as part of boot camp. These are not easy workouts just because they are short. If you only have a short time period, you have to make it more intense.
Workout 1
You will do each exercise for 30 seconds, rest 30 seconds, then move on to the next exercise. Go through the whole list 3 times with the following exercises.
-Kettlebell swings (or a dumbbell will work in a pinch)
-Pushups
-Burpees
-Jump squats
-Shoulder press
It will take you 15 minutes to do the whole workout.
Workout 2
You will go all out effort for 20 seconds and then rest 10 seconds. You will repeat this pattern for a total of 4 minutes per exercise (8 rounds total). Do this with squats, rest 2 minutes and then do the same pattern for pushups. 10 minutes and your workout is done.
Workout 3
This will be a sprint workout. A sprint doesn't necessarily have to be running. It can be on a bike, rowing machine, etc…
Go as hard as you can for 20 seconds, rest 60 seconds, and then repeat that a total of 10 times. My personal "favorite" is to find a hill that takes you 20 seconds to get up. Sprint up the hill, then walk down. Hill sprints are a lot easier on your joints than regular sprints.
Takes a little over 12 minutes to complete and you will be glad when the 12 minutes gets there.
Try these out and let me know if you have questions!
