These 7 Boot Camp Strength Interval Exercises Are Simple But Incredibly Effective!


Warm Up: 5 Minutes- Light Jog (Modified – Power Walk)

Do the following exercises below for 3 sets  at the prescribed times below:


  1. Front Squats
  2. Push Ups
  3. Stationary Lunge (Right Leg)
  4. Stationary Lunge (Left Leg)
  5. Bent Over Dumbbell Rows
  6. Shoulder Presses
  7. Stork Stance Dead-Lifts (Right Leg)
  8. Stork Stance Dead-Lifts (Left Leg)


  • Set 1 – 30 seconds on, 30 seconds off
  • Set 2 – 40 seconds on, 40 seconds off
  • set 3 – 60 seconds on, 60 seconds off


Cool-down : 5 minutes then stretch.

6 Keys To Get The Most Out of This Workout

  1. Warm up
  2. Use good form
  3. Use a real timer or some way to keep REAL time not perceived time
  4. Go heavier and work hard
  5. Get mentally prepared and focused
  6. Listen to your body and be safe (But don’t use that for an excuse not to exert)

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