7 Boot Camp Strength Interval Exercises That Will Make You Look Tight and Firm

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)

If you dig this workout and want me to post more leave me a comment below. I appreciate your feedback!

By |2016-04-10T20:40:35+00:00April 10th, 2016|Exercise / Workouts|24 Comments

24 Comments

  1. Alexis April 10, 2016 at 9:32 pm - Reply

    John, this is great and key to not letting me miss the entire week when we do not have camp!

    • John April 11, 2016 at 7:19 am - Reply

      Thank you so much for the feedback Alexis! You will find out as you get into this “simple” workout that it is pretty amazing! Enjoy!

  2. Pam Holmes April 10, 2016 at 9:32 pm - Reply

    Awesome video John! Love it!

    • John April 11, 2016 at 7:21 am - Reply

      Thank you so much Pam! I love you girl! I know your work schedule is crazy. The cool thing is you can do this almost anywhere and it really does not take up that much time. Thank you again for commenting!

  3. Christine Tanner April 11, 2016 at 1:00 am - Reply

    You must of been reading my mind..
    I was looking for past videos you made to try this week and you post this .
    Thank you
    Christine x

    • 2 April 11, 2016 at 7:24 am - Reply

      That’s awesome Christine! Thank you for your feedback! It really helps me to serve you better! xoxo

  4. Shakila April 11, 2016 at 5:52 am - Reply

    Awesome, effective workouts to get or stay in great shape! Thanks for posting!!

    • 2 April 11, 2016 at 7:26 am - Reply

      Thank you so much Shakila for your feedback! You don’t know how much I appreciate it! Who’s Awesome? You’re Awesome!

  5. Becky Catt April 11, 2016 at 7:00 am - Reply

    I’ll do it, Thank you!!!

    • 2 April 11, 2016 at 7:14 am - Reply

      Way to be an “Action Taker” Becky! It is your ability to get yourself to take action that has been the real secret to your amazing results! I love having a front row seat to your amazing transformation physically and in life! I see your power increasing before my eyes! I appreciate your comments Rockstar! Be Unstoppable! 😉

      • Becky Catt April 14, 2016 at 7:33 am - Reply

        Thank you for the nice comments! You’re a huge, important part of me making a transformation, (physically and in life), I’m so grateful! Your awesome!!! I wanted to tell you that me, Caterina, Jenni and Lora are going to do your video together tomorrow morning, it’s more fun with friends. Thank you again for spending time making it for us, see you Monday.

        • John April 14, 2016 at 8:51 am - Reply

          Your welcome Becky! You are right! It is way more fun with friends! And especially cool friends like you three! There is definite power when you are together and of the same mind! Again, thank you so much for your comments and letting me know what you like and want more of! Love you ladies!!!

  6. John April 11, 2016 at 7:15 am - Reply

    Your welcome Injy! Miss you girl! 😉

  7. Lisa Moser April 11, 2016 at 9:52 am - Reply

    I love it, John! Thank you so much! I can’t tell you how much I miss you, the awesome workouts, and terrific ladies!

    • 2 April 11, 2016 at 2:58 pm - Reply

      Awe, thank you so much Lisa! I miss you too! Thank you so much for commenting! Miss you!

  8. Lora Kliucinskaite April 11, 2016 at 9:53 am - Reply

    Thank you, John! Will definitely do it! Anything to get me off the couch! 🙂

    • 2 April 11, 2016 at 3:05 pm - Reply

      Your welcome Lora! We all have to watch out for that couch! Thank you so much for commenting! Your amazing girl! 😉

  9. Joanne Coco April 11, 2016 at 3:42 pm - Reply

    Hi John, this is great to keep me on the move..Thanks.

    • 2 April 11, 2016 at 4:05 pm - Reply

      Your welcome Joanne! Have fun up north! I will see you when you get back! I miss you already!

  10. 2 April 11, 2016 at 4:04 pm - Reply

    Thank you Andrea! I can’t wait to see you Monday!!! And thank you so much for leaving a comment! I appreciate you very much!

  11. Christine Tanner April 12, 2016 at 8:29 am - Reply

    You missed how long duration for push ups.. I double checked..X

    • 2 April 12, 2016 at 3:15 pm - Reply

      Hey Christine, you will use the same time/rest formula for all of the exercises.

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

      I am glad you are taking action! Way to go!

  12. Lea April 12, 2016 at 9:22 pm - Reply

    Just what I asked for!
    Thank You!
    Thank You!
    Thank You!

    • John April 14, 2016 at 8:47 am - Reply

      You are so welcome Lea! Thank you for your feedback! Love you!!!!

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