Just because it's the final week doesn't mean we're going to let up the pace. This week, I want you to keep up your cardio intervals – in fact, I want you to do even more intervals. For how-to videos and the full four-week program, plus tips on getting started, choosing weights and calculating your heart rate, check out tgam.ca/bootcamp2013.
Cardio
Beginner: Do three 20- to 30-minute workouts. Make two of them intervals: After a 10-minute warm-up, alternate 15 seconds of hard work followed by 45 seconds of moderate work for five to 10 minutes. Finish with a five-minute cool-down.
Advanced: Do three 30- to 45-minute workouts. Make two of them intervals: After a 10-minute warm-up, alternate 15 seconds of hard work followed by 45 seconds of moderate work for 15 to 20 minutes. Finish with a five- to 10-minute cool-down.
Weights
This week, you'll complete the weight workout three times. If you choose to do weights on a different day than your cardio, make sure you start with a five- to 10-minute cardio warm-up. Do each exercise in the circuit back-to-back, without rest. At the end of each circuit, rest for one minute and then repeat.
Beginner: Do each circuit three times through. Complete the lower number of recommended reps and shorter duration of recommended times.
Advanced: Do each circuit three times through. Complete a higher number of recommended reps and longer duration of recommended times.
Circuit 1
1. Walking lunge: 10 reps each leg (Advanced: Hold weights in your hands.)
2. Push-up: six to 12 reps
3. Wood chop: 12 reps
Circuit 2
1. Squat and bicep curl: 12 to 15 reps
2. Hip lift and French press: 12 to 15 reps
3. Resistance-band external rotations: 12 to 15 reps
Circuit 3
1. Side plank: 10 reps (Advanced: Add a reverse fly)
2. V-hold: 10 reps (Advanced: Add a press)
3. Bird dog: 15 reps
Trainer's Tip: If you find it difficult to motivate yourself to work out, find a fitness buddy. A buddy will not only help you stay accountable, but hanging out with a friend will also make the workout more enjoyable.