A solid Boot Camp workout is the best bang for your buck when looking for a sweaty mix of strength and cardio. The exercises that can be incorporated into a Boot Camp are endless, but these are my top 10 favorite exercises for a tough workout.

 

Squat with Overhead Press

1. Feet hip width apart, toes pointing forward, belly to spine
2. Sit back into the squat with your weight in your heels, booty goes back and knees don’t go past the toes
3. Knees don’t cave inward or bow out
4. Weights in hand, palms facing forward, press upward and overhead
5. Modification: Do the two exercises separately

 

Side V Ups

1. Elbow under shoulder, lift through the ribs
2. Glue ankles, knees and inner thighs together
3. Don’t forget to do both sides!
4. Modification: Only lift the top leg, leaving the other on the mat OR try with bent knees instead of straight

 

Elbow Plank with Reach

1. Hips in line with shoulders, belly pulled to spine
2. Think of pulling shoulder blades apart so that you’re lifted out of the plank
3. Reaching each hand forward, focus on minimizing the twist in the torso and hips
4. Modification: Just hold a static elbow plank, take out the reach

 

Squat Hops and High Knees

1. Sitting back in a squat, lift the body up in a high jump x2
2. Run the knees up to waist level, keeping upper body straight x4
3. Modification: Eliminate the jumping

 

Sit-ups with a Twist

1. Exhaling as you sit up, twist at the top for extra core work
2. Modification: Arms straight out in front or hold a weight in your hands (yes, this actually makes it easier!)

 

Plank Rows

1. In a tall plank, shoulder blades pulled apart, hips low and belly pulled to spine
2. Keep the elbow close and palm toward you as you row
3. Keep the shoulders squared to the floor, trying to minimize any twisting in the upper body and hips
4. Modification: Eliminate the use of weights and just focus on lifting each arm in proper form

 

Bridge with Bench Press

1. To get into bridge pose, walk heels toward hips and press hips up high, knees tracking over ankles
2. Arms at 90 degrees, palms toward feet
3. Start with hands over wrists and press the weights up to tap in the middle
4. Modification: Hips on the floor

 

Push-Up with Tuck Jump

1. In a push-up, lower the chest to the floor, keeping belly pulled into spine
2. Jump the feet in and back out to plank
3. Modification: Take the knees down in the push-up. Walk the feet up and back rather than jump.

 

Flutter Kicks

1. Press the lower back firmly into the mat
2. Keep the legs straight, kicking up and down
3. Modification: Bend the knees, lift legs higher

 

Twisted Mountain Climbers

1. In tall plank, hips low, belly to spine, shoulder blades pulled apart
2. Bring each knee across to opposite elbow
3. Modification: Hold static plank or try tapping toes side to side

 

Here are two format options to try with these exercises:

1. Do each exercise for 1 minute, 10 seconds rest in between, 3 times through
2. Do each exercise in the list 10 times, then 9 times, then 8 times, etc. Try to get to at least number 5!

 

Enjoy my favorite exercises for a tough workout!