I wrote this fun circuit for a client who was training to be a Canadian Mountie.

I had no idea that there were still mounties, but that’s beside the point.

When you can’t come to bootcamp and you want a simple workout that you can do in your living room or hotel room, this is the ticket.

It consists of four exercises performed with no rest in between.

They are:

• Wold Fitness Spiral Squat x 2 min
• Quad Pushup or Quad Hop x 1 min
• Willow Quarter Burpees x 1 min
• Jump Squats x 1 min

The whole sequence takes 5 minutes.  Rest 1 minute between rounds and repeat 5-8 times.

Here are the exercises ~

Canadian Power Exercise One: Spiral Squat

Canadian Power Exercise Two: Quad Pushup

Canadian Power Exercise Three: Willow Quarter  Burpees

Canadian Power Exercise Four: Jump Squats

That’s it!

Start the workout with a 5-10 minute functional warm up and finish with five minutes of stretching.

Have fun!

Grab your stopwatch and get ready for the Wold Fitness Mobile Unit’s RockStar Challenge!

Here is the workout -

As many rounds as possible in 20 minutes of:

1. 20 Quad Pushups/Quad Hops
2. 15 Kick Throughs (each side)
3. 10 Frogger Burpees without Jump
4. 15 Jump Squats

Rockstar Challenge Exercise One: Quad Pushups or Quad Hops

Rockstar Challenge Exercise Two: Kick Throughs

Rockstar Challenge Exercise Three: Frogger Burpees (without Jump)

Rockstar Challenge Exercise Four: Jump Squats

Record how many rounds you get through in the 20 minutes, catching your breath when you need to.  Every time you do this workout, try to get more done!

A lot of my bootcamp replacement workouts have advanced movements like Spiral Squats and Tripod Switches.

This is a bare-bones, no-nonsense workout that you can do in a hotel room or at a park, WITHOUT the big, dynamic, advanced moves.

No-Nonsense Workout:

• Back Foot On Bed Lunges x 15 each leg
• Pushup with feet on bed x 15 reps
• Plank x 30 seconds
• Single Leg Glute Bridge x 15 reps each leg
• Wall Stickup x 10 reps

Complete 3-6 rounds.

This is a simple metabolic “boost” that you can add to the end of your next workout to kick your metabolism into overdrive for AT LEAST 36 hours.

In this bootcamp-style circuit, you’ll go through 3 exercises for time, then rest 1 min and do it again!  You can go through it up to four time, but if you go all-out-balls-to-the-wall-beast-mode, you might only be able to get two rounds.

Want to keep going after four rounds?  Instead of adding more rounds, try to up your intensity level.  Don’t mistake quantity for quality.  Dig deep and I promise this will get your fat cells shrinking.

Bootcamp Style Metabolic Blaster:

A. Burpee – 45 seconds

B. ValSlide Mountain Climber – 45 seconds

C. Seal Jumping Jacks – 90 seconds

You can also do a few rounds during the day to keep your metabolism going into overdrive

A Carson City Bootcamp Workout…

Today’s workout is perfect fit for when you’re traveling and can’t make it to bootcamp.

It’s a full-body routine and instead of resting – you’ll be doing calf raises!

Now, the first exercise is the burpee pull up.  You perform a regular burpee in front of a pull up bar, then jump up and use your momentum to help you with pulling your chin over the bar.

To take this exercise to the next level and really make it full body, do a pushup at the bottom of each burpee.

The second bootcamp-style exercise is the standing calf raise.  Do these on a step so you can get a deep stretch at the bottom.  Pause, then push up so high you’re like a ballerina trying to go pointe.

Here is your bootcamp workout:

10 burpee pull ups

30 calf raises

9 burpee pull ups

30 calf raises

8 burpee pull ups

30 calf raises..

Count down to:

1 burpee pull up

30 calf raises

Try not to take any rest at all while you ladder down.

Catch your breath and take a sip of water when you’re done, and then it’s on to the calf finisher:

15 minutes walking on an inclined treadmill…

In your socks…

Without letting your heels touch the belt!

You’ll work up a good sweat, your heart and lungs will be pumping, and your calves will be screaming for mercy!

Have fun!

Today’s bootcamp workout is just 5 pairs of exercises that will work your entire body.

Keep the pace high and you’ll get a fat-burning metabolic workout while doing these strength exercises.

How To Do It:

Go through each pair of exercises three times, with as little rest as possible.

Equipment Needed:

• Chin Up Bar
• Swiss Ball
• Bench, Box, or Chair
• ValSlides
• Dumbbells (If needed)

The Workout:

1A) Prisoner Squat x 15 reps
1B) Feet on Swiss Ball Pushup x 12 reps

2A) Back Foot On Bench Lunge  x 12 reps each leg
2B) Chin-up x Maximum reps

3A) Swiss Ball 1-Leg Curl x 10 reps
3B) Spiderman Pushup x 6 reps each side

4A) Walking Lunge x 15 reps each side
4B) Side Plank Top Leg Lift x 16 reps each side

5A) Side Reach Lunge x 12 reps each side
5B) Swiss Ball Pike x 15 reps

You can finish the workout with a few short sprint intervals on a bike or treadmill, or do a complete interval training program on your days in between metabolic strength training.

(For a complete interval training program, check out this post: Interval Training For Extreme Fat Loss)

Remember that you can’t out-train a bad diet, so cut out grains an sugars, and eat more vegetables and lean meats.

Combine good nutrition with kick-butt workouts like these and you’ll have a bangin’ body in no time!

This simple bootcamp-style workout will keep you moving towards your goals even if you’re traveling and can’t stick to your regular exercise routine.

You can do this workout in the space between beds in your hotel room.

Carson City Bootcamp Hotel Room Workout

Repeat the circuit 2 times the first time you try it.

In future workouts, you can repeat the circuit up to 3 times.

Y-Squat – 15 reps
1-Leg Romanian Deadlift – 10 reps per side
Step Back Lunge – 15 reps per side
Spiderman Pushup – 8 reps each side
Climber Lunge – 15 reps per side
Cross Body Mountain Climber – 20 reps per side
T-Pushup – 10 reps per side

After the circuits, do this interval training routine:

Intervals – Running in Place
20 seconds running, 10 seconds recovery (very slow walking in place)
Repeat 8 times

And remember, when you’re on the road be sure to eat clean and drink plenty of water!

a carson city bootcamp exercise post…

I was thinking yesterday about how weird people would look at me if I did my bodyweight conditioning workouts in a regular gym.  I mean… from the outside some of these exercises are pretty funky looking.

Here are a few of the funkiest:

Bootcamp Bodyweight Exercise #1:Lizard Crawls

Bootcamp Bodyweight Exercise #2: Quad Push Up

Bootcamp Bodyweight Exercise #3: Tripod Switch

Bootcamp Bodyweight Exercise #4: Rodeo Hops

Bootcamp Bodyweight Exercise #5: Tight Burpee

Bootcamp Bodyweight Exercise #6: Willow Quarter Burpee

Bootcamp Bodyweight Exercise #7: Spiderman Mountain Climbers

Bootcamp Bodyweight Exercise #8: Hindu Pushup

Bootcamp Bodyweight Exercise #9: Kick Through Squat With Pillow Twist

Bootcamp Bodyweight Exercise #10: Box Flags

If I didn’t know how effective these Carson City Bootcamp Bodyweight Exercises were, I’d think they were crazy!

Here’s a great workout for you to do at home on a day you can’t make it to my Carson City Bootcamp…

Functional Movement Warm Up:

Hip Flexor Stretch
Seal Jumping Jacks
Prisoner Squat
Mountain Climbers
Hip Circles
Hand Lift Pushup
Y-Squat
Spiderman Climb
Side Shuffle

Carson City Bootcamp Circuit One (Strength):

1) Feet On Box Push Up
2) Hockey Squat
3) TRX Row

Prescription: 10 reps each, 3 rounds

Carson City Bootcamp Circuit Two (Metabolic):

1) Feet Wide Burpee
2) Alternating Lunges
3) Plank Walk Up

Prescription: 30 seconds each, 5 rounds, 30 sec rest after each round

Carson City Bootcamp Circuit Three (Metabolic):

1) Jumping Jack
2) Hip Touch Twist

Prescription: 1 min each, 3 rounds, no rest

Carson City Bootcamp Circuit Four (Metabolic):

1) Feet Wide Burpee
2) Hop Squat
3) Squat Hold

Prescription: 45 sec each, 4 rounds, no rest

Carson City Bootcamp Finisher:

Jumping Jacks
Run in Place
V-Up
Mountain Climber
Bodyweight Squat
Seal Jumping Jack
Sumo Squat
Alternating Lunges
Pushups

Prescription: 40 seconds each, 1 round

Cooldown:

1) Rollover To V-Sit
2) Shin Box Switch
3) Chest Stretch

Have fun with this bootcamp-style work out!

Traveling?  Super-busy?  Do this workout when you can’t make it to your Carson City Boot Camp:

Repeat the circuit 2 times the first time you do it.

In future workouts, you can repeat the circuit up to 3 times.

Run in Place – 20 seconds
Flex Chops – 12 reps per side
Grasshopper Pushup – 8 reps per side
Arms Overhead Squat – 20 reps
Mountain Climber – 30 reps per side
Bodyweight Squat – 30 reps
Diagonal Lunge – 12 reps each side
Squat Hops – 10 reps

Remember to eat plenty of vegetables and drink plenty of water when you’re traveling!