Angie’s Summer Boot Camp (pt 1)


Hello lovelies!

I wanted to share something fun that I’ve been working on with you! You might not know but one of my goals for this next year is to get my personal trainer certification. I have always wanted to help people achieve their fitness and health goals but I knew it was best to get my own goals under control first! So while my body is under construction I thought I might as well practice on a few willing friends! I made this boot camp to blast fat and build muscle with quick and fun workouts with little equipment required.

All I ask – if you do my program please please please leave me some feedback!

The thing I love about this program is that you can get it done in about 30 minutes and it can be done almost anywhere! I did Week 1 Lower Body Circuit on my university’s track with my friend last night! The program is also very flexible and allows you to rearrange the training days if needed.

The Plan

  • 7 weeks of workouts (3 shown here)
  • mandatory + optional workouts
  • check-ins every 2 weeks (do not weigh or measure until Weeks 3, 5, and 7)
  • mix and match days if you need to (do not work the same muscle groups back-to-back)
  • do 2-a-days if needed (split into am + pm and only mix cardio and resistance training)
  • warm up for 10 minutes before, stretch for 10 minutes after
  • rest 30 – 60 secs after every circuit
  • (+) denotes you need to use a weight (whether it be a dumbbell or a household item)

(+) = light/med weight (++) = heavy weight

Weeks 1 – 3

Day 1 – Upper Body Circuit

Day 2 – Cardio

Day 3 – Lower Body Circuit

Day 4 – Rest

Day 5 – Full Body Circuit (optional)

Day 6 – Cardio

Day 7 – Rest

For Cardio days I recommend HIIT on the treadmill. I do a 5-10 minute walk/jog warm-up and then move into the 30 secs of sprints (8-9 mph) and rests for 30 secs. Repeat this for 10-15 mins of total sprint/rest time and cool down for 5-10 minutes.

Another Cardio option is to do your basic running/elliptical/stationary bike cardio. I, again, recommend to do HIIT-style because it will challenge your body more and is less likely to result in muscle loss. If you do want to do steady-state cardio I would stick to 15-30 minutes and no more.

Here are your workouts for Circuit days…

Week 1 – Upper Body Circuit

Circuit #1 Circuit #2 Circuit #3
10 pushups 10 plank walkouts 10 plank jacks
30 sec side plank (each side) 10 commandos (each arm) 30 sec plank
10 tricep dips 10 plank climbers (each leg) 10 lay-down pushups
repeat 3 times repeat 3 times repeat 3 times

Week 1 – Lower Body Circuit

Circuit #1 Circuit #2 Circuit #3
10 squats 10 calf raises with pause at top 10 knee ups with lunge back
30 sec jump rope 10 walking lunges (each leg) 10 hip thrusts
10 glute kickbacks (each leg) 10 squat jumps 10 sumo squat pulses
repeat 3 times repeat 3 times repeat 3 times

Week 1 – Full Body Circuit

Circuit #1 Circuit #2 Circuit #3
10 jumping jacks 10 burpees 30 sec wall sit
10 squats 30 sec plank 10 glute kickbacks (each leg)
10 plank reaches 10 lateral leg raises (each leg) 10 pushups
repeat 3 times repeat 3 times repeat 3 times

Week 2 – Upper Body Circuit

Circuit #1 Circuit #2 Circuit #3
10 bicep curls (+) 30 sec plank 10 plank walkouts
20 tricep extensions (+) 10 chest presses (+) 10 barrel curls (+)
10 pushups 10 bent-over rows (+) 10 burpees
repeat 3 times repeat 3 times repeat 3 times

Week 2 – Lower Body Circuit

Circuit #1 Circuit #2 Circuit #3
10 jumping lunges 10 stiff leg deadlifts (+) 10 knee ups (+)
30 sec wall sit (+) 20 calf raises (+) 10 side lunges
10 squat swings (+) 30 sec jump rope 10 glute kickbacks
repeat 3 times repeat 3 times repeat 3 times

Week 2 – Full Body Circuit

Circuit #1 Circuit #2 Circuit #3
10 front squats (+) 10 tricep kickbacks (+) 10 squat jumps
10 pushups 10 side plank dips 10 hammer curls (+)
30 sec wall sit (+) 20 bull riders 10 good mornings (+)
repeat 3 times repeat 3 times repeat 3 times

Week 3 – Upper Body Circuit

Circuit #1 Circuit #2 Circuit #3
15 pushups 8 lying chest presses (++) 30 sec side plank
8 bicep curls (++) 15 plank jacks 8 lying tricep extensions (++)
45 sec plank 8 around the worlds (++) (each way) 8 flys (++)
repeat 3 times repeat 3 times repeat 3 times

Week 3 – Lower Body Circuit

Circuit #1 Circuit #2 Circuit #3
30 sec wall sit (++) 25 jumping jacks 8 knee ups with lunge back (++)
8 front squats (++) 15 calf raises (++) 25 squat pulses
15 glute kickbacks (each leg) 8 side lunges (++) 12 level walking lunges (each leg) (++)
repeat 3 times repeat 3 times repeat 3 times

Week 3 – Full Body Circuit

Circuit #1 Circuit #2 Circuit #3
10 mountain climbers 8 stiff leg deadlifts (++) 8 side lateral raises (++)
8 squat and presses (++) 45 sec supermans 12 commandos (each arm)
45 sec jump rope 15 lay-down pushups 15 oblique dips (++)
repeat 3 times repeat 3 times repeat 3 times

Please let me know how you like the workouts and don’t forget to take your measurements and before/after pictures! I would absolutely love any feedback (positive or negative).

Flex

Make this summer a fit one and get ready for back-to-school asap!


Remember, I am not a fitness professional. This program is based solely on my experiences and research. 🙂

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