Read the intro to Boot Camp 2012 here. Watch videos for this week's strengthening exercises here.
Week 4
Beginners: Do the entire circuit three times through, with a two-minute break in-between each round. Complete the routine three times this week on non-consecutive days. Do two cardio workouts (see below).
Advanced exercisers: Do the entire circuit three times through, with a two-minute break in-between each round. Complete the routine three times this week on non-consecutive days. Add 10 minutes of cardio before each weight workout. Additionally, do three full cardio workouts (see below).
Cardio
Do the following workout on any piece of cardio equipment:
All levels: Do a 5-minute warm-up.
Beginners: Do 4 sets of 2 minutes of higher intensity work, followed by 3 minutes of moderate intensity work.
Advanced exercisers: Do 6 sets of 2 minutes of higher intensity work, followed by 3 minutes of moderate intensity work.
All levels: Cool down for 5 minutes.
Strengthening Circuit
1. Burpies: 2- 3 minutes
2. Up-up down-down: 45 - 60 seconds
3. Standing bent-over rows: 45 - 60 seconds
4. Overhead tricep extensions: 45 - 60 seconds
5. Bicep curls to shoulder press: 45 - 60 seconds
6. Squats with knee-ups: 45 - 60 seconds
7. Lunges with lateral raises: 30 - 60 seconds
8. Plank with "jumping jacks": 30 - 60 seconds
9. Side plank with rotations: 30 - 60 seconds
10. 'Swimming': 45 - 60 seconds
11. Half-Supermans: 45 - 90 seconds
Rest for 2 minutes before repeating the circuit.