This is a three-day Boot Camp plan
DAY ONE
Power Warm Up: five minutes of light jogging; 10 shoulder shrugs each direction; calf stretch (five on each leg); 40 windmills; 30-50 bodyweight squats; hula-style hip circles (10 in each direction); 30 two-leg ankle hops; quad stretch (five on each leg); knee hugs (10 seconds each side); 30-50 jumping jacks; drink water.
Workout:
(Note: allow one minute of rest between sets and two minute rest periods after every two or three exercises.)
3-5 sets of weighted crunches, 10 reps per set
25 push ups
Pull-up ladders 1-2-3-2-1;
3-5 sets of weighted front squats, 10 reps per set
3-5 sets of chest flies (dumbbells or resistance bands), 10 reps
3-5 sets of weighted lunges, 10 reps each leg
3-5 sets shoulder presses (dumbbell or resistance band), 10 reps per set
10-15 minutes jogging
Cool down: five minutes of light activity to cool down.
DAY TWO
Power Warm Up: five minutes of light jogging; 20 crunches; 20 two-leg ankle jumps; 20 push ups; 30 jumping jacks; calf stretch; 30 windmills; quad stretch; 10 pull ups, 20 burpees; rest/water
Workout:
Complete as many sets of line sprints as you can in 20 minutes. Take two-three minutes between each set to walk, rest, and stretch. Rest, stretch and walk after the final set before beginning the following exercises.
20 plyometric push ups
20 bear crawls
20 bicycles
20 mountain climbers
(rest a minute or two)
1-2 minutes of zig-zag jumps
1-2 minutes squat jumping
2-4 minutes jumping rope
2-4 minutes stomping grapes
(rest two to three minutes)
10 minutes jogging.
Cool down: five minutes of light activity to cool down.
DAY THREE
Power Warm Up: Same as Day One
Workout:
Note: allow one minute rest after completing a circuit, and two minutes of rest and stretching between starting the next set of circuit exercises.
2-3 circuits: 1-2 minutes of bodyweight squats; 1-2 minutes jogging; 1-2 minutes of mountain climbers; 1-2 minutes of burpees
2-3 circuits: 1-2 minutes of crunches; 1-2 minutes of pull-ups; 1-2 minutes push-ups; 1-2 minutes leg raises.
Jump rope or jog for 5-10 minutes
2-3 circuits: 1-2 minutes of vertical jumps; 1-2 minutes cycle squat jumps; 1-2 minutes of box step-ups;
Two minutes of modified cat stretches and cobra stretches
Cool down: five minutes of light activity to cool down.