Bootcamp Medford, here are some At- Home routines for anyone that has to miss a bootcamp session during the week.

 

Workout A

warmup – Jumping jacks, jog in place, hamstring stretch, quad stretch, jog in place

Sumo Squat – 20 reps

Pushups – 10 reps

Jumping jacks – 50 reps

Sumo squat – 30 reps

REST – 1 min

Repeat circuit 2-3 times

Cool Down- Jog in place, jumping jacks, hamstring stretch, quad stretch, jog in place

 

Workout B

warmup -Jumping jacks, jog in place, hamstring stretch, quad stretch, jog in place

Pushups – 10 reps

lunges(1 leg at a time) – 20 reps each leg

Seal Claps – 30 reps

lunges(1 leg at a time) – 20 reps each leg

Pushups – 10 reps

Jumping Jacks – 30 reps

Seal Claps – 50 reps

Pushups – 10 reps

REST 1-2 min

Repeat  2-3 times

Cool Down- Jog in place, jumping jacks, hamstring stretch, quad stretch, jog in place

 

Workout C

warmup -Jumping jacks, jog in place, hamstring stretch, quad stretch, jog in place

Sumo squats – 20 reps

Prisoner Squat Jumps – 10 reps

Planks – 20 sec hold

Superman – 10 reps with a 2 second hold

High knee – 20 reps per knee

REST 1 Min

Repeat 3 times

Cool Down- Jog in place, jumping jacks, hamstring stretch, quad stretch, jog in place

 

Workout D

warmup – Jumping jacks, jog in place, hamstring stretch, quad stretch, jog in place

Prisoner Squats – 30 reps

Frog Hops – 6 reps forward 6 reps backwards

Jumping Jacks – 60 reps

Frog Hops – 6 reps forward 6 reps backwards

Crunches – 30 reps

REST 1 min

Repeat – 2-3 times

Cool Down- Jog in place, jumping jacks, hamstring stretch, quad stretch, jog in place

 

Cardio Workouts ( To be done on off days, Tues/ Thurs/Sat/ or Sun)

These workouts can be done on the days you do not have bootcamp. If you can add

these workouts a couple of days per week, you will get faster fat loss results than

just bootcamp alone.

 

Cardio A

warmup – jumping jacks, jog in place, hamstring stretch, quad stretch, jog in place

Jumping  Jacks –  40 reps

Mountain Climbers – 30 reps per knee

Jumping Jacks – 20 reps

High Knee – 30 reps per knee

Rest 1 min

Repeat 3-4 times

Cool Down- Jog in place, jumping jacks, hamstring stretch, quad stretch, jog in place

 

Cardio B

warmup – jumping jacks, jog in place, hamstring stretch, quad stretch, jog in place

High Knee – 30 reps per knee

Burpees – 10 reps

Mountain Climbers – 20 reps per knee

Jumping Jacks – 20 reps

Rest 1-2 min

Repeat 2-3 times

Cool Down- Jog in place, jumping jacks, hamstring stretch, quad stretch, jog in place

 

Cardio C

warmup – jumping jacks, jog in place, hamstring stretch, quad stretch, jog in place

Burpees – 5 reps

Jumping Jacks – 50 reps

Burpees – 5 reps

Jumping Jacks – 20 reps

Rest 1 min

Repeat 2 times

Cool Down- Jog in place, jumping jacks, hamstring stretch, quad stretch, jog in place