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Boot Camp Workout Plan

4 Weeks / 4 Days per Week / Intermediate

Start Plan (PRO)

Become a PRO Member

Boot Camp Workout Plan

4 Weeks / 4 Days per Week / Intermediate

Boot Camp Workout Plan

4 Weeks / 4 Days per Week / Intermediate

Day 1
Day 2
Day 3
Day 4

Boot Camp Arms & Abs Workout

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Notes for Week 1, Day 1

In the above Boot Camp Workout Plan, the weeks are arranged to produce ultimate results. The 2-3 set range, high reps, allows for your heart rate to climb to an optimal workout rate. Over the four boot camp weeks, your body will learn to exercise at a high pace. Supersets are incorporated to help with teaching your body to produce at a high level.

These boot camp exercises can be adapted for both the advanced and beginner. If you would call yourself advanced, you can diminish the rest time and turn the boot camp workout routines into full circuits. Beginners can incorporate more rest or less reps. Although this is not recommend due to the goal of the Boot Camp Workout Plan. Both advanced and beginners should properly assess themselves before proceeding through the exercises.

Make sure you keep great form and are prepared for the workout before you begin. Push yourself to the limit but have fun doing it. These boot camp exercises are not only arranged to keep you moving, but also to allow you to have fun working out. Make sure you recover after each workout and stay properly hydrated. Enjoy yourself, push yourself, and get fit.

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Exercise	Sets	Distance	Reps	Weight	Rest
Close-Grip Push-Up Chest / Beginner	Close-Grip Push-Up 2 sets, 12 reps	2		12		--:--
Clap Push-Up Chest / Intermediate	Clap Push-Up 2 sets, 12 reps	2		12		--:--
Stacked Feet Staggered Hands Push-Up Chest / Intermediate	Stacked Feet Staggered Hands Push-Up 2 sets, 12 reps, 01:00 rest	2		12		01:00
-- --	Walking Push-Up 2 sets, 12 reps	2		12		--:--
-- --	Extended Plank 2 sets, 00:01:00	2	00:01:00			--:--
-- --	Ab Plate Twist 2 sets, 12 reps, 01:00 rest	2		12	--	01:00
-- --	Mountain Climber 2 sets, 12 reps	2		12		--:--
-- --	Scissor Kick 2 sets, 12 reps, 01:00 rest	2		12		01:00

normal
superset
alternate
circuit

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Muscles Worked

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Secondary

Workout Plan Summary

Do you need a little boost to get into tip top shape? This Boot Camp Workout Plan offers a great way to work up a sweat and lose some inches all while having a blast. This boot camp workout is professionally designed to give users the best results in the shortest amount of time. You will work ... more

Do you need a little boost to get into tip top shape? This Boot Camp Workout Plan offers a great way to work up a sweat and lose some inches all while having a blast.

This boot camp workout is professionally designed to give users the best results in the shortest amount of time. You will work all of your major muscle groups in a carefully created routine which will allow tired muscles to rest while using other muscle groups. In this way you will get a workout that won't overwork your muscles without wasting any time.

What Do I Need?

In this boot camp fitness workout you will use workout equipment such as a plyometric box, exercise mat, weights, jump rope, fitness ball and other standard exercise equipment that can be found at any gym. You will use these items to gain strength, tone your muscles and increase your cardiovascular endurance.

Print out the workouts and toss them in your gym bag so that you have no excuses for not following through with this fitness boot camp.

How Much Time Does the Boot Camp Workout Take?

Each workout is designed to put you through the boot camp exercises as quickly as possible to get the best results in the shortest amount of time.

You should follow each one of the four workouts once a week for a month in order to see results. If you want to continue to burn calories on your three rest days each week, lace up your walking shoes and go out for a brisk walk to get in some fat blasting cardio.

Where Will I See Results?

Three of the workouts target specific body areas while the fourth one is designed as a total body workout. The first boot camp workout is targeted at arms and abs while the second one focuses on legs and obliques. The third workout works your back muscles, which aids in getting your abs looking great, and cardio. Workout four is a total body one that gets all of your muscles moving, thus giving each major muscle group two good workouts each week.

After following this fitness boot camp you will notice that your muscles will start firming up and thanks to the cardio you will notice the fat melting away. Your clothes will slip on effortlessly and the numbers on the scale will go down.

Is Boot Camp Fitness for Me?

If you aren't afraid of a challenge and need to get results quickly, then yes, a boot camp workout will get you the results you desire. The program is designed for a person at an intermediate fitness level but can be adjusted to meet your needs. Just go through the routine slowly if you are a beginner or add extra reps and more cardio if you are advanced.

Notes for Week 1, Day 2

In the above Boot Camp Workout Plan, the weeks are arranged to produce ultimate results. The 2-3 set range, with high reps, allows for your heart rate to climb to an optimal workout rate. Over the four boot camp weeks, your body will learn to exercise at a high pace. Supersets are incorporated to help with teaching your body to produce at a high level.