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Boot Camp - Beginner

Created by phlux

  • Currently 3.7/5 Stars.
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based on 9 ratings.

Tagged as: Boot Camp, Beginner Easy, Light, and Mix

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Summary

1 Workout / 14 Exercises

15% Cardio / 85% Strength Training

Workout Program Description

This is a beginner workout for those looking to start a new exercise program without having to join a gym.  It's easy, shouldn't take more than 30-60min to complete, and it's fun to do with friends!! 

For the Running portion, if you don't have a track, it should take you between 2 - 3 minutes to run .3 miles.  Use time instead of distance if that is easier.

You should do this workout for 4 weeks.  By then, you'll be ready for "Boot Camp - Intermediate."

Workouts

Missing Run
0.3 mi

Missing Burpees
1 set: 10 reps

Adobe Flash player is required.
Push-Ups
2 sets: 10 reps, 15 reps
Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g...

Small Running
0.3 mi
Running/jogging, whether competitively or for recreation, is one of the most popular cardiovascular activities. Running has many health benefits including reduced stress, a stronger heart, and lowered...

Missing Full Sit Up
1 set: 25 reps
Hands above your head, legs straight, pull arms over head touch on the ground, while bringing the feet flat. Repeat.

Adobe Flash player is required.
Russian Twist
1 set: 25 reps
Secure your feet either by placing them under something that won't move or by having a partner hold them. Start in the position shown above, leaning slightly back and clasping your hands in front of y...

Small Running
Running/jogging, whether competitively or for recreation, is one of the most popular cardiovascular activities. Running has many health benefits including reduced stress, a stronger heart, and lowered...

Missing Walking Lunges
1 set: 30 reps

Missing Jumping Jacks
1 set: 30 reps

Small Running
Running/jogging, whether competitively or for recreation, is one of the most popular cardiovascular activities. Running has many health benefits including reduced stress, a stronger heart, and lowered...

There are other exercises for this workout, view them in the workout detail

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What People are Saying

Dddickson82

burpee

the burpee sounds an awful lot like an 8 count body builder

Created over 4 years ago by Dddickson82

jezeekah

burpees

a burpee is where you 1) jump while reaching your hands up in the air, then 2) squat as low as you can, then 3) kick out your legs so that it looks like you are doing one push up, then 4) squat again, then repeat the sequence.

Created over 5 years ago by jezeekah

TheDougler

huh?

im confused as too how much running you have to do and in the order? in the workout lof you have like seven sets of running in random places and some dont have set distances?

Created over 5 years ago by TheDougler

JakeMR

Nice

This is a great workout. If you do it end to end without pause it's a great cross fitness workout if you're just getting back into shape.

Created over 5 years ago by JakeMR

gphinriks

Is it suppose to be daily?

Or every other day?

Created over 5 years ago by gphinriks

KAJessup

Burpee...

I call them a 4 point push up. You squat down, kick your legs our behind you, do a push up, bring your legs in, and stand up. I have never heard the term burpee before. LOL. I wonder how they came up with that...

Created over 5 years ago by KAJessup

Notin

Burpee: http://www.bodybuilding.com/fun/rossboxing2.htm scroll down and there's even an animated graphic. :)

Created over 5 years ago by Notin

adiel

Burpee?

wtf is a burpee?

Created over 5 years ago by adiel

Sixpack Wannabe

What he said

@ phlux: I'm not sure I understand the description of the "Full Sit up". Can you clarify? Thanks. @ pwaldrop2, here is a video of burpees. http://www.youtube.com/watch?v=7MGljX4bbps They are doing the more advanced version. In basic burpees you can skip the push-up and the jump at the end.

Created over 6 years ago by Sixpack Wannabe

pwaldrop2

Descriptions?

Some of your exercises need descriptions. What is a "Burpee"?

Created over 6 years ago by pwaldrop2

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