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The Fitness Bootcamp Club

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3 Day Bootcamp Workouts

3 Day Bootcamp Workouts 



Workout Day 1



5 min. jog, 2 min. full body stretching



20 squats, 20 pushups, 20 crunches

15 squats, 15 pushups, 20 crunches

10 squats, 10 pushups, 20 crunches

2 min. water break

20 lunges, 20 seated band rows, 20 v-ups

15 lunges, 15 seated band rows, 20 v-ups

10 lunges, 10 seated band rows, 20 v-ups

2 min. water break

20 sec. mountain climbers, 20 sec. plank, 20 squat jumps

15 sec. mountain climbers, 15 sec. plank, 15 squat jumps

10 sec. mountain climbers, 10 sec. plank, 10 squat jumps

2 min. water break

10 eight count bodybuilders



Full body stretches, head and shoulder rolls



Workout Day 2



1 min. of each


Bicycles, Knee taps, arm circles, butt kicks, side to side kicks



30 jumping jacks

30 arm circles (each direction)

20 pushups

30 sec. squat hold

1 min. jump rope

1 min. squat kicks

20 side crunches (each side)

20 side to side lunges

15 wide pushups

20 wide squats

20 supermans

1 min. jump rope

30 windmills

2 min water break, repeat 2 – 3 times



Full body stretches, shoulder and head rolls


Workout Day 3



2 min. jog in place, 1 min. arm circles, 1 min. windmills, 1 min. standing bicycles



Perform each exercise for 30 sec. then rest for 30 sec. (5 min. interval cycles for each)


Jump rope

Static pushups

Windshield wipers

Hip thrusters

Spiderman pushups

Plyo jump w/ knee tucks




Full body stretches, head and shoulder rolls


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