Including aerobic, lower body, upper body, and core exercises, this bootcamp circuit exercises will train your whole body. You won’t need any equipment, making this the ideal workout for tiny places, travel, or anyone looking for a difficult workout using only their own body weight.
101 Circuit Training
If you’re new to circuit training, use these pointers to get the most out of your workouts while avoiding injury.
Warm up thoroughly. The first bootcamp exercise circuit includes a warm-up part, but it’s ideal for spending 5 – 10 minutes before starting to walk or running at a quick speed to get your heart rate up.
Do these bootcamp exercises in a row. Do the exercises in each circuit one after the other, taking brief breaks as needed.
Choose the number of sets. For a shorter workout, complete one set of each circuit; for a long and intense workout, repeat each circuit.
Make changes based on your fitness level. Exercises that bring you pain or discomfort should be avoided.
Drink water during your workout. When you grow fatigued, walk in place (without stopping).
Keep an eye on your intensity. Your perceived exertion (RPE) level should be between 5 and 9. As a guide, you can also utilize your target heart rate.
CIRCUIT 1 Bootcamp Exercises
Windmill Arms Side Lunge
This dynamic routine will get you warmed up for the subsequent workouts. It puts your balance and coordination to the test while simultaneously working your upper and lower body. The harder it gets, the faster you move and the lower you lunge.
Stand with your legs wide apart and your arms straight so they are parallel to the ground.
In a side lunge, bend the right knee and pull the left arm down toward the foot.
Rep on the other side, lunging from one side to the other and bringing the opposite arm toward the foot.
Repeat for another 2 minutes.
Burpee
The burpee is a traditional move that works your complete body by combining strength and power with cardio and endurance.
- Squat with your hands on the floor.
- Jump your feet back into a pushup stance in an explosive movement.
- Lower yourself into a pushup.
- Stand up by jumping your feet forward between your hands.
Perform 16 repetitions.
If you’re still warming up, walk your feet back instead of jumping, and skip the pushup. If you want to amp up the intensity, add a leap at the end of each rep.
Lunges in the front and back
If you have weights, you can hold them in front and back lunges. Otherwise, no weight is required for this technique to properly engage your hips, glutes, and thighs.
- Lunge forward with the left leg.
- To begin, push back and raise the left knee to hip level.
- Continue by putting the same leg back into a reverse lunge and pushing off the toes.
A rep for 10 reps, then swaps sides.
Triceps Dips
Tricep dips require a solid chair on a steady platform. Using your own body weight, this workout targets the triceps, arms, and shoulders.
- Balance on your arms while sitting on a chair or bench, keeping your hips close to the chair.
- Bend the elbows and lower the shoulders until the elbows are 90 degrees.
Push up and repeat 15 to 25 times.
Leg Lift with Side Plank
Side planks with leg lifts necessitate good balance, coordination, and core strength. To avoid slumping into your shoulder, actively press into your forearm.
- Rest your left forearm and hip on the floor with your knees bent and your shoulders, hips, and ankles stacked.
- If necessary, raise your right arm straight up or rest your right hand on your hip for balance and leverage.
- To lift the hips off the mat, press onto the forearm and clench the obliques.
- Simultaneously, raise the right leg a few inches, focusing on the outside thigh.
- Hold for a few seconds, then lower the leg and return to the floor, just touching the mat before raising the hips again.
Repeat on each side for 30 seconds.
It completes the first circuit. You can go back and forth between them.
CIRCUIT 2 Bootcamp Exercises
Squat with Kick
To get the most out of this movement, keep your torso erect while you squat.
- Descend into a squat and kick out with your right leg as you press up.
- Squat and kick with the left leg again.
For 1 minute, alternate squats and kicks.
Squat with Pulsing Chair
This stabilizing movement is all about keeping the core engaged and focused.
- Put a chair in front of you and stand behind it.
- While you bend your knees and squat toward the chair, keep your abs braced and firm.
- Do 4 pulsating squats as soon as you touch the chair, coming up only halfway.
Repeat for 16 reps, rest, and do another set.
Rear Delt Fly Pulsing
Rear delt flies activate the shoulders and back muscles, especially when combined with a pulse.
- Bend forward with your feet hip-distance apart, sending your hips behind you until your back is flat and level with the floor. Activate your abs.
- Raise your arms out to the sides, shoulder level, thumbs pointing up to the ceiling.
- Lift your arms a few inches higher while pressing your shoulder blades together.
- To stimulate your rear delts, lower your arms back to shoulder level.
Repeat for a total of 16 pulses, then rest and repeat.
Ski Abs
You’ll need to work on a stable surface to perform this side-to-side maneuver. For added support, you might utilize an exercise mat.
- Start in a plank posture and hop your feet toward your left shoulder, landing with your knees bent and your feet behind your left hand.
- Jump your feet back to the plank, then into the right. Bend your knees and your feet behind your right hand when you land.
For 40 seconds, leap in and out from side to side.
Circuit 2 has come to a conclusion. Continue or proceed to the next circuit.
CIRCUIT 3 Bootcamp Exercises
Plyo Jack
Plyometric jumping jacks look like slower jumping jacks, but they need a lot of strength to push up into the jumps.
- Begin with your feet together and jump up, bringing your feet out to the side, and circle your arms overhead. Land in a squat position.
- Leap up and circle your arms back in, bringing your feet back together.
Repeat for a total of 60 seconds.
Bent-Over Squat with Leg Lift
This lower-body exercise strengthens the glutes and hips and needs core activation to keep the torso stable.
Bend over and engage your abs by placing your hands behind your back.
Extend the right leg out to the side, toes on the floor, and squat with the left knee bent.
Straighten your left leg while lifting your right leg a few inches off the floor.
Maintain proper hip, knee, and foot alignment while facing the front of the room.
A rep for 12 reps, then switches sides.
Pushup Dive Bomber
This movement pattern is similar to the vinyasa flow yoga sequence of Downward Facing Dog to low plank followed by Upward Facing Dog.
- Begin with an upside-down V. (Downward Dog)
- Bend the elbows and dive to the floor.
- Scoop the torso forward and press up into an Upward Dog while remaining on the tips of the toes.
Scoop back to the beginning and repeat for 8 to 12 reps.
Oblique One-Arm Sweep
This abdominal exercise strengthens the obliques as well as the entire core to keep you upright.
Sit with your legs bent, your back straight, and your arms out in front.
Lean back until you feel your abs clench without arching or straining your back.
In a half-circle motion, contract your abs and sweep your right arm down and behind you.
Rep on the other side for a total of 16 reps.
If you’ve finished circuit 3, repeat or proceed to the next circuit.
CIRCUIT 4 Bootcamp Exercises
Plyo Lunge
Plyo lunges are a variation of the conventional low lunge that adds explosive power.
Start in a lunge and jump up, swapping your feet in the air.
In a lunge, land with the other foot forward.
Repeat for another 30 seconds.
Rest for 30 seconds before repeating the set.
Lunge Across the World
Lunges demand coordination, balance, and lower body strength all around the world. Maintain a strong core to maintain your torso upright.
Using your left foot, take a step forward and lower into a lunge.
Step back and then to the left to form a squat (or a side lunge).
Step back and reverse lunge with your left foot.
Return to the beginning and continue for 8 times before switching legs.
Pushup
Pushups are the original total-body workout. To get the most out of your pushups, focus on quality over quantity. Down to your knees as a modification if you’re tired or still working on establishing upper body strength.
Begin on your knees or toes, with your abs drawn in and your back flat.
Bend the elbows and lower body until the elbows are at 90-degree angles.
Focus on lowering your chest all the way to the floor with control (this strength takes time to develop).
Push back up and repeat for a total of 16 reps.
Pushups to side planks
Pushup to side plank has the same strength-training benefits as conventional pushups but adds the challenge of a side plank to develop the shoulders and obliques.
Begin in a pushup posture on your hands and toes (or, if modifying, on your hands and knees).
Perform a pushup and, as you come up, spin to the left, straightening your left arm and turning your feet into a staggered posture.
Repeat on the other side for a total of 16 reps.
To Conclude
Bootcamp exercises have grown in popularity, with sessions sprouting up in a variety of local parks and gyms. Little groups sprinting, jumping, and doing pushups in unison under the watchful supervision of a fit drill sergeant are easy to notice.
These are adult fitness bootcamp participants who have paid a fee to be put through their paces by a personal trainer. They are not military cadets or a high school football team.
Bootcamp exercises are similar to other forms of circuit training. They do a lot of body-weight workouts like push ups, burpees, and crunches. You move swiftly from one workout to the next, which helps keep your heart rate raised while also burning more calories.