6 Bootcamp Workouts -Stations and Timed Circuits

Posted By Georgette Pann
Categoirzed Under: Bootcamp exercise Ideas, Bootcamp Exercises, Bootcamp Workouts, fitness bootcamp, Group Training
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6 Bootcamp Workouts -Stations and Timed Circuits

by Georgette Pann

 

Bootcamp Stations Workout 1

5 Minute Dynamic Full Body Warm Up
WORKOUT
The main workout will be performed with 5 stations. Each station will have 2 different exercises each that will alternate between the 2 each time through for a total of 4 sets, 2 sets of each exercise. Each exercise will be performed for 40 seconds with 20 seconds of rest before switching to next exercise.Station 1

Exercise 1 – Alternating hand Med ball push up Exercise 2 – Med ball chop

Station 2

Exercise 1 – Spiderman push up

Exercise 2 – Under the fence push up

Station 3

Exercise 1 – Burpee

Exercise 2 – Prison cell push up

Station 4

Exercise 1 – Alternating lunges

Exercise 2 – Med ball lunge and reach

Station 5

Exercise 1 – Val slide Tiger/Sphinx push up

Exercise 2 – Val slide Pike

COOLDOWN
Cool down – 5 minutes of full body static stretching

 

 

Bootcamp Workout 2 Timed Circuits

WARM-UP
Lateral Lunge + Toe TouchReverse Lunge + Overhead RaiseLateral Lunge + Torso TwistForward Toe TouchReverse Lunge + TwistPress UpsMountain Climbers Rotating Plank Star Jumps Burpees
WORKOUT
Circuit A: 50 seconds on 10 seconds off, repeat for 4 rounds
A1, Reverse Dumbbell Lunge
A2, Renegade Row
A3, DB Squat
A4, Alternating DB Shoulder Press
A5, Rotating PlankWater break 2 minutes

Circuit B, 50 seconds on 10 seconds off, repeat for 4 rounds

B1, Burpees

B2, Suicide Plank

B3, DB Thrusters

B4, Inch Worm

Water break

COOLDOWN

Cool Down + Stretch 30 seconds on each stretch

Rear Delt Stretch

Standing Quad Stretch

Hamstring + Calf Stretch

Kneeling Hip Flexor + Tricep

Lying Fig 4 Hip Flexor Stretch

Lumbar Spine Stretch

Cool Down + Stretch 30 seconds on each stretch

Rear Delt Stretch

Standing Quad Stretch

Hamstring + Calf Stretch

Kneeling Hip Flexor + Tricep

Lying Fig 4 Hip Flexor Stretch

Lumbar Spine Stretch

 

 

Bootcamp Workout 3 -Timed Sets

WARM-UP
Arm circles (30 sec. each direction)Jog in place… 1 minuteShadow box … 1 minuteFront kick to back kick (30 sec. each leg)Alternating side kicks… 1 minute
WORKOUT
1 minute standard pushups…..1 minute standard squats…..1 minute mountain climbers Rest for 30 seconds 1 minute wide pushups…..1 minute wide squats…..1 minute jumping rope Rest for 30 seconds

1 minute military pushups…..1 minute prisoner squats…..1 minute plank

Rest for 30 seconds

1 minute T-pushups…..1 minute alternating lunges…..1 minute high knee runs

Rest for 30 seconds

1 minute diamond pushups…..1 minute squat-jumps…..1 minute plank

Rest for 30 seconds

1 minute band rows….1 minute band bicep curls….1 minute overhead band tri extension

Rest for 30 seconds

1 minute supermans…..1 minute bicycles….. 1 minute alternating fire hydrants

Rest for 2 minutes

Repeat all above

COOLDOWN
Laying full body stretch (hold 10 sec.)…..tuck knees into chest (hold 10 sec.)…..drop knees to left side keeping back flat on floor (hold for 10 sec.)….repeat on right side…..Standing side stretches (hold 10 sec. on each side)…..shoulder shrugs (10 times forward and backwards)

 

Bootcamp Stations Workout 4

WARM-UP
20 Jumping jacks20 arm circles each directionStanding bicycle…30 secondsJog in place…1 minute
WORKOUT
Perform each exercise for 30 seconds. Between each exercise, perform squat jumps for 30 seconds.Station 1 Kettle bell swings…..duck walk holding kettle bell overhead…..squat/kettle bell chest pressRest 30 seconds

Station 2 Tire flips…..sledge hammer chops on tire…..in and out jumps on tire  Rest 30 seconds

Station 3

Pull-ups…..pushups…..deadlifts

Rest 30 seconds

Station 4

Boxing with heavy bag…..jump rope…..alternating kicks to heavy bag

Rest 30 seconds

Station 5

Medicine ball slams…..medicine squat/throws on wall…..pushups on medicine ball

Rest 2 minutes

Repeat above 2 to 3 times

COOLDOWN
Yoga poses (hold each for 30 seconds)…cat stretch into cobra pose…triangle pose into warrior pose

 

Bootcamp Workout 5- Timed Circuits

WARM-UP
Windmills…1 minuteRun in place…1 minuteJumping jacks…30 seconds20 arm circles each direction
WORKOUT
Perform first exercise for 20 seconds, rest for 10 seconds, repeat 8 times then move on to next exercise 

Wide pushups
Step-ups
Calf raises
Stiff leg deadlift with dumbbell
Plank
Lat pulldowns
Rest 2 minutes (optional)
Jump rope

V-ups

Mountain climbers

Half jumping jacks

Hip thrusters

Alternating mule kicks

COOLDOWN
Inhale, arms overhead for full body stretch…exhale slowly lowering arms down….repeat.Side bends…head rolls… leg stretches

Bootcamp Workout 6 – 5 Station Workout

WARM-UP
• Each exercise is for 45 seconds15 sec. rest. Repeat one more time when circuit is finished 1) Jumping Jacks 2) Prisoner Lunge 3) Mountain Climber
WORKOUT
5 Station Exercise Circuit. 2 Exercises per Station. 30 Seconds Each Performed at Max intensity.Switching between the 2 exercises twice before rotating to the next station. Station 1: A) Kettle bell or Dumbbell swings with right arm

B) Kettle bell or Dumbbell swings with left arm

Station 2: A) Forward lunges (alternating legs) with dumbbell into a bicep curl B) Side Lunges with (alternating legs) with dumbbell into a shoulder press

Station 3: A) Leg Raises B) Plank

Station 4: A) Step ups alternating legs B) Dips (right on what ever the step up is on)

Station 5: A) Band Rows (Using JC Bands or Power Bands or which ever is available) B) Push ups

COOLDOWN
• Each exercise is for 45 seconds15 sec. rest. 1) Jumping Jacks 2) Prisoner Lunge 3) Mountain Climber

 

 

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3 Responses to “6 Bootcamp Workouts -Stations and Timed Circuits”

  1. Michael Ward Says:

    Awesome workouts and fantastic books.

  2. Georgette Pann Says:

    Thank you so much Michael!!

  3. thefitnessbootcampclub.com » Blog Archive » Podcast : Holiday Boot Camp Specials Says:

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