At-Home Boot Camp

Here's another "no gym required" workout that anyone can do, anywhere. All you need is one length of resistance tubing from Wal-mart or Target.

WARM UP:

JOG IN PLACE 5 MINUTES

JUMPING JACKS, 60 SECONDS

ARM CROSSES, 30 SECONDS

HIP CIRCLES, 30 SECONDS

SHOULDER CIRCLES, 30 SECONDS

PUNCH IT OUT, 60 SECONDS

BOOT CAMP DRILLS--DO EACH FOR 30-60 SECONDS. 

FOR EXERCISES THAT REQUIRE ONE SIDE AT A TIME (LIKE DONKEY KICKS) DO EACH SIDE FOR 30-60 SECONDS AND THEN SWITCH.

PUSH-UPS

DONKEY KICKS

SKI JUMPS

ARM CIRCLES

BICYCLE CRUNCHES

HIGH KNEES

SQUATS

BACK ROWS

KICK CIRCLES

HIP THRUSTS

SHOULDER PRESS

SHUFFLE

TRICEP EXTENSIONS

PLANK

THE HUNDRED

PUNCHES

BICEP CURLS

AB CRUNCHES

COOL DOWN

MARCH IN PLACE 5 MINUTES

STRETCH UPPER BODY

STRETCH LOWER BODY

BREATHE DEEP

The 100 Workout

This one is for the girls who don't have a gym membership or a DVD workout!

100 Jumping Jacks

90 Crunches

80 Squats

70 kickbacks

60 Jumping Jacks

50 crunches

40 Squats

30 kickbacks

20 Jumping Jacks

Run for 10 minutes

DONE

Change up Workout

If you have been doing the same weekly workout for a while and are ready for a change, here is a weekly routine from fitness model and bodybuilding.com spokesmodel Jamie Eason.

Jamie Eason: Workout Routine

MON: Back: (increase weight on each set)
Pull-ups 5 X 5 (slow and controlled)
Single Arm Dumbbell Rows 3 X 10
T-bar Row 3 X 10
Seated Rows Close-Grip 3 X 10
Lat Pull-downs 3 X 10
CARDIO: warm-up at 3.5 MPH for 3 - 5 minutes, 20 minutes of sprints at level 9, 30 seconds on and 30 seconds of rest

TUES: Shoulders: (increase weight on each set)
Seated Dumbbell Press 3 X 10
Side Lateral Dumbbell Raises 3 X 10, last set is a drop set (ex. 15 lbs. for 10 reps, 12 lbs. for 10 reps, and 10 lbs. for 10 reps)
Seated Rear Delt Flyes on Machine 3 X 10, superset with front barbell raises 3 X 10
Dropset of Lateral Raises with Cables 3 X 10
CARDIO: 40 minutes on stepmill at level 8

WED: Legs: (Quads & Calves)
Seated Leg Extensions 1 X 20 (light), 3 X 10, last set a drop set
Smith Machine Squats (narrow stance) 3 X 15, or last set to failure
Leg Press (feet in center of platform) 3 X 15, or last set to failure
Walking Barbbell Lunges, superset with adducter machine 3 X 20, progressively increase weight
Standing Calf Raises 3 X 20
Seated Calf Raises 3 X 15 (pause at the top)
CARDIO: 1 mile run

THRS: CARDIO of Choice for 40 - 60 minutes

FRI: Arms, Chest & Abs: (with active rests, works best with a partner)
Seated Incline Dumbell Press 2 X 10, followed immediately by alternating dumbbell curls 2 X 10, and finally incline dumbbell flyes 2 X 10 (all performed in succession)
*immediately begin jumping rope while partner performs the same routine (about 2 minutes) and then repeat the above exchanging alternating dumbbell curls with skull crushers or dips 2 X 10 (so 4 sets in all)
Cable Flyes 2 X 10, followed immediately by cable bicep curls using straight bar 2 X 10
*immediately begin mountain climbers while partner peforms same routine (about 50 mountain climbers) and then repeat the above exchanging cable curls with cable tricep pushdowns 2 X 10 (so 4 sets in all)
Roman Chair Leg Raises 3 X 10
Alternating Bicycle Crunches 3 X 25

SAT: Legs: (Hams, Glutes & Calves)
Seated Leg Curls 1 X 20 (light), 3 x 10, last set a drop set
Smith Machine Squats (wide leg stance) 3 X 15, or last set to failure
Leg Press (feet high on platform) 3 X 15, or last set to failure
Stiff-legged Deadlift 3 X 15, or last set to failure
Lying Leg Curl 3 X 10, last set to failure
Seated Calf Raises 3 X 10 with pauses at the top, superset with calf presses on the leg press machine 3 X 20
CARDIO: 1 mile run

SUN: REST