30 Minute Boot Camp

Posted on by connie b

30 Minute Boot Camp

If you’re a weight room warrior or cardio bunny then step out of your comfort zone this week and try my 30-minute boot camp! This 5-station, 30-minute boot camp will not only get your heart rate soaring but is also a full body workout that will leave you gasping for air! Not sure if you can handle it? Well, there’s only one way to find out! Here’s what you will need for your stations: Station 1: Plyo Box Mat Station 2 and 3: 1 set of moderate weight dumbbells Station 4: Soft Medicine Ball Station 5: Heavy Barbell Once you’ve set up your stations you will complete a 10- minute warm-up followed by a 2-minute rest. Then your boot camp will begin! Make sure you have an interval timer to set for 1 minute intervals, and 30 second intervals: 10-Minute Warm-up Complete this circuit two times:
  • Jog 1-minute, 30-second sprint interval
  • 30-seconds: Alternating walking toe-touches (legs strait)
  • Butt Kicks
  • High Knees
  • High skipping
  • Side Lunges
  • Trunk Twists
  • Long Lunges with arms up
  • 500-Meter Row (only once, after warm-up is complete)
Each station will have two exercises, each exercise will be completed twice* Round 1: Round 2: Station 1:
  • Box Jumps 1 minute 30 seconds
  • Alternating 30 seconds 1 minute
Toe-Touch Abs Station 2:
  • Squat to Press 1 minute 30 seconds
  • Burpees 30 seconds 1 minute
Station 3:
  • Plank to Rows 1 minute 30 seconds
  • High Knee Slaps 30 seconds 1 minute
Station 4:
  • Wall Sit 1 minute 30 seconds
  • Wall Balls 30 seconds 1 minute
Station 5:
  • Overhead 1 minute 30 seconds
Barbell Squat
  • Mountain 30 seconds 1 minute
Climbers Elizabeth Brown is 22 years old born and raised in San Jose, California. Sheis a full time student in the process of transferring to San Jose State University to complete her Bachelors of Science degree in Kinesiology. As Bodybuilding.com’s 2012 Fit USA Winner, Fitness Model, Spokes Model for Bodybuilding.com’s upcoming B-Elite clothing series, NPC Bikini Competitor, and newly Certified Personal Trainer with the National Academy of Sports Medicine, she aspires to build a career in the Health and Fitness industry to further help and inspire others to achieve their fitness goals.