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Killer Boot Camp Workout Exercise Circuit: Core Focus

Posted Jul 28 2011 8:47am

Hi Guys! So sorry for the delay in posting this week’s workout. Sometimes narcolepsy life just happens! Smile with tongue out

I love that my website stats allow me to see which posts are most popular and which Workout PDFs are downloaded most often. So far the boot camp workouts are leading by a mile. I am also loving doing them at home, though I often end up cursing at myself for making them so hard!

Just so you know my version of cursing is ‘gosh darnnit!’ ;)

sweaty why face, monday motivation to pursue excellence

Today I put together another killer boot camp exercise circuit workout that will challenge your entire core. I’m not going to sugar coat it, it’s challenging, but it’s also wonderfully effective. Have an awesomely sweaty good time!


Killer Boot Camp Workout Exercise Circuit Core Focus Directions

  • Perform 30 reps of each exercise before moving on to the next.
  • Perform this circuit one, two, or three times. Take a 1 minute break between each circuit of exercises.
  • Drink water as needed.
  • Modify the exercises as needed for your body. If any move hurts do not do it.
  • If at any point you feel the need to slow down, take a break, or stop, please do so. Your health and safety are most important.


Killer Boot Camp Workout Exercise Circuit Warm Up: Perform light cardio or body weight exercises for 5 minutes


Killer Boot Camp Workout Exercises

  1. Reverse Lunge with Front Knee Raise (15 reps each leg)
  2. Push-ups
  3. 1 Leg Dead Lift (15 reps each leg)
  4. Right Side Plank Hold (balancing on hand or forearm, count to 30 slowly)
  5. X Squat (body weight squat with arms raised)
  6. Left Side Plank Hold (balancing on hand or forearm count, count to 30 slowly)
  7. Walking Lunges (with hands at hips, head, or above head)
  8. Mountain Climbers (each time you pull your right and then your left knee toward your chest = 1 rep)
  9. Walking Side Squats (15 reps with right leg leading, 15 reps with left leg leading)
  10. Regular Plank Hold With Alternating Leg Raise (each leg raise is one rep)

Repeat circuit as desired


Killer Boot Camp Workout Exercise Circuit Cool Down: 3 to 5 Minutes of light cardio or body weight exercises followed by major muscles stretches .

Killer Boot Camp Workout Exercise Circuit Printable PDF

I would love to hear from you…

What type of workout would you like to see next week?

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