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 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 comments on “6 Bootcamp Workouts -Stations and Timed Circuits”
Michael Ward
December 8, 2015 at 6:14 amAwesome workouts and fantastic books.
Georgette Pann
December 8, 2015 at 6:20 amThank you so much Michael!!
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