Skip to main content

The Globe and Mail

More reps, more cardio: Ready for Boot Camp Week 2?

Welcome to Week 2 of the 2013 Globe Life Boot Camp. For tips on getting started, choosing weights and calculating your heart rate (and to catch up on exercises and videos from Week 1 of the program), check out tgam.ca/bootcamp2013.

WEEK 2

Cardio

Story continues below advertisement

This week, amp up your cardio by doing three cardio workouts at 60- to 85-per-cent of your max heart rate. Any cardio workout will do. Good options include walking, jogging, elliptical or swimming.

  • Beginner: Aim for three, 20- to 30-minute workouts.
  • Advanced: Aim for three, 30- to 45-minute workouts.

Weights

Complete the weight workout twice during the week. 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. Complete the lower number of recommended reps and shorter duration of recommended times.
  • Advanced: Do each circuit three times. Complete a higher number of recommended reps and longer duration of recommended times.

Circuit 1

Circuit 2

Circuit 3

Trainer's Tip: If you're feeling unmotivated and you're tempted to relax instead of exercise, try to resist the temptation to skip your workout completely. Make a deal with yourself: You have to do only 10 minutes of the boot camp; if you still want to quit after that, you can. But usually, if you can finish 10 minutes of your workout, you will complete the entire thing. If for some reason you really can't go on, doing 10 minutes of exercise is still better than nothing!

Story continues below advertisement

Report an error
Comments

The Globe invites you to share your views. Please stay on topic and be respectful to everyone. For more information on our commenting policies and how our community-based moderation works, please read our Community Guidelines and our Terms and Conditions.

We’ve made some technical updates to our commenting software. If you are experiencing any issues posting comments, simply log out and log back in.

Discussion loading… ✨