30-Minute Bootcamp Workout Plan

Sep 30, 2016 //

You don’t need any special equipment for this bootcamp workout, which is actually a 10-minute circuit that you’ll complete a total of three times. Make sure you warm up and stretch for a few minutes before you start. When you’re ready to begin, follow the steps below.

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1. Jump Rope Drill

  1. Stand with your knees slightly bent and your hands out to your sides, elbows tucked in.
  2. Start hopping and rotating your arms as if you were jump roping with an invisible rope.
  3. Continue this motion for one minute and 30 seconds, then immediately move on to the next exercise.

2. Squats

  1. Begin by standing with your feet hip-width apart and your arms at your sides.
  2. Keep your back straight as you squat down.
  3. Bend your knees and drop your hips as if you were sitting down into a chair, making sure to keep your butt back and your weight over your heels.
  4. Return to the start position by pushing through your heels.
  5. Repeat continuously for two minutes, then move to the next exercise.

3. Lunges

  1. Easy as pie. Stand with your feet together, hands on your hips.
  2. Step forward with your left foot and drop into a lunge until both knees form a 90 degree angle.
  3. Return to the start position, then step forward with the opposite leg.
  4. Continue alternating legs for one minute, then move on to the next exercise.

4. V-Up Crunches

  1. Lie on your back on an exercise mat with your legs extended straight up above you, feet together.
  2. Raise your arms and point your fingers toward your toes.
  3. Tense your abs to lift your shoulders until your fingers touch your toes or come close, then lower your shoulders back down.
  4. Continue repeating this motion as many times as possible for 30 seconds, then move on to the next exercise.

5. Box And Reach Drill

  1. Remain in the vertical leg crunches position.
  2. Contract your abs and reach both of your arms over to the outside of your right thigh.
  3. Return to the center, then repeat, this time reaching over to the left side.
  4. Repeat as many times as you can within 30 seconds, then move on to the next exercise.

6. Flutter Kicks

  1. Lie on your back on the mat with your legs extended, about 1 foot off the ground.
  2. Put your arms flat on the mat with your palms facing down.
  3. Move your legs up and down in a scissoring motion, making sure not to touch the ground.
  4. Continue making this motion for one full minute before moving on to the next exercise.

7. Supermans

  1. Flip over onto your stomach on the mat.
  2. Your legs should be straight out behind you, toes pointed, and your hands should be near your shoulders, elbows bent.
  3. Lift your legs and shoulderblades about six inches off the mat and hold for a moment before lowering back down.
  4. Do as many reps as you can in 30 seconds, then move on to the next exercise.

8. Push-Ups

  1. Start in pushup position on your hands and feet.
  2. Your back should be straight and your core tight.
  3. Bend your arms and drop your body down until your chest nearly touches the ground, then push back up to the start position.
  4. Repeat as many times as you can within 30 seconds, then move on to the next exercise.

9. Dive Bomb Push-Ups

  1. Stay in pushup position, but separate your feet further to widen your stance and increase stability.
  2. Point your butt up toward the ceiling, then lower your chest toward the floor by bending your arms, and move your chest forward along the mat.
  3. When your chest has come far enough forward, press up with your arms until they are straight and your lower back is arched, like a cobra.
  4. Do the move in reverse to return to the start position with your butt up in the air.
  5. Repeat as many times as you can in 30 seconds, then move on.

10. Jumping Jacks

  1. Stand with your legs together and your hands at your sides.
  2. Jump up slightly and land with your feet separated.
  3. As you do, lift your arms into the air by swinging them in a wide arc to the side.
  4. Jump back to the start position, and repeat as often as possible for two minutes.
  5. If you don’t like jumping jacks, you can replace this portion of the workout with another stationary cardio exercise, like high knees.

Rinse and repeat: When you’ve finished the entire circuit, do it again! You should do the entire 10-minute circuit a total of three times. When you’re done, take a few minutes to walk around and cool down, allowing your heartrate to return to normal.