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Beachbody mini bootcamp


This boot camp routine is designed to be done anywhere - home, office, even vacation - and anytime. The only equipment you need is a pair of 3 - 5 lb dumbbells. If you don’t have any, don’t worry about it, you can still do the workout without them.


This routine will target your problem areas for the upcoming bikini season and help you gain the sculpted, lean body you want. While this routine can be done in 10 minutes, I recommend doing the circuit at least 3 times each day you do it to really work up a sweat!


To get started, do a brief 1 - 2 minute warm up by climbing your stairs, marching in place or doing some jumping jacks to get your heart rate up and your body ready. Remember to stretch all major muscle groups in the body after this workout to keep them long and lean.


Ready…. Let’s GO!!


* 30 second interval of jumping jacks


* Walking lunges with hammer curls: starting at the end of your foyer or hallway and holding a weight in each hand, palms facing your legs, take a step out to lunge in front with your right leg, then curl the weights up towards the shoulder as you lunge. Take a step in with your left leg and uncurl the arm as you return to start. Next, step out with the left leg to lunge and curl and repeat as you “walk” to the end and back.


* 30 second interval of jogging in place


* Standard squat with overhead press: standing with your feet about hip to shoulder width apart and a weight in each hand, bring your arms up to shoulder height and bent to 90 degree angles, palms facing forward. As your lower into your squat, press your arms overhead, towards the ceiling then return to start. To successfully lower into your squat, imagine sitting in a chair, keep your abs tight and weight through your heels. Do 25 reps.


* 30 second interval of mountain climbers


* Push-ups (advanced or modified): remember to keep your abs tight and wrists, elbows and shoulders in alignment. Do 25 reps


*30 second interval jump rope: with or without one


* Walking lunges with standard curls: same as earlier, except the palm is facing up and the curl is positioned more in front of you as opposed to the hammer curl where it’s next to you. “Walk” down the hallway and back.


*30 second interval plank jacks: get into the plank (top end of a pushup), keeping your hips low and abs tight, “jack” your legs out and in for 30 seconds.


* Plie squat with upright row: holding a weight in each hand with feet wide, toes out at a comfortable angle. Slowly lower into a squat, keeping knees and toes in alignment and at the same time, raise the weights up towards mid chest. Slowly stand back up and lower the weight. Do 25 reps.


* 30 second interval of jumping jacks


* Overhead triceps extension: stand with feet grounded and a slight bend in your knee. Grasp the dumbbell with both hands and hold it straight up, slightly behind your head. The weight should point down to the floor as you lower it behind your head while keeping your upper arms and elbows still, only bending your lower arms. Then raise it until your arms are extended overhead. Do 25 reps.


The bottom line with this boot camp workout is that it is an efficient, motivational and fun workout for all fitness levels. Because this workout has an emphasis on total body training, you'll get a great workout, blast tons of calories, build strength and never get bored. You'll be looking in a mirror at the new you before you know it!

Comments

  • Tina Ranieri...Atlanta roller derby examiner, Tina 4 years ago

    Wow cool thank you

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